Welcome to day six in the 30 Abs Exercises In 30 Days Series of articles.

If you’re interested in getting a flat stomach then this is a series you will want to bookmark right now! You might even want to subscribe by RSS or email at the right of the page.

If you’re at all like me you get bored doing the same old abs exercises, if you get to them at all. For the next 30 days I’m going to give you a new abdominal exercise along with instructions on how to correctly perform the exercise!

Abs Exercise #6: Leg Lift/Roman/Captain’s Chair Stomach Crunch

There are many different names given to this stomach crunch exercise; the knee lift, roman’s chair, captain’s chair and leg lift to name a few. 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 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 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 the leg lift/roman/captain’s chair crunch:

• 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.

Next In The Series: The Torso Track
Previous In The Series: Exercise Ball Crunch

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