There are many different names given to this stomach crunch exercise; the knee lift, captain’s chair and leg lift to name a few. For the rest of the article I’ll refer to it simply as the ‘leg lift’.

The leg lift crunch method is considered to be one of the most effective methods for achieving a flat stomach and revealing those six-pack abs. The leg lift stomach crunch method was recently ranked as the number 2 workout for a flat stomach by a study at San Diego State University. The study compared 13 different abdominal exercises and concluded that the number 1 method was the bicycle crunch and 2 was the leg lift.

The leg lift method does require special equipment. You will need a machine to assist you in lifting your legs and to rest your back and arms on such as a power tower.

Here is the proper way to perform the leg lift stomach crunch:

1. Make sure your body is stable and take a firm grip on the handles

2. Push your back lightly up against the back padding of the machine.

3. Place your lower arms and elbows against the arm padding.

4. Your legs should now be hanging below you, this is the starting position.

5. Slowly lift your left knees towards your chest so that your upper and lower leg make a 90-degree angle.

6. Slowly return your legs to the hanging position.

7. Repeat steps 5 and 6 and complete 3 sets of 10 repetitions.

Things to remember when doing leg lift stomach crunches:

Don’t forget to breath throughout the entire exercise.

Don’t swing your legs to gain momentum.

Always use slow, smooth motions while lifting your legs up, to reduce any strain on your back and neck.

Throughout the exercise, stay focused on your abdominal muscles, letting them do the work of pulling your legs up.

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