Leg Pull-In

a.k.a. Reverse Crunch

Differentiation: Mechanics

This is a basic variation of a Pull-In exercise. This variation is ideal for beginners who want to train their lower abdominal muscles. You pull your legs inward and lift your buttocks off the floor.

Starting Position

To get into starting position, do this...

1) Locate an area of the gym with ample floor space to perform the exercise.

2) Place a padded exercise mat on the floor.

3) Lie down face up on the mat...

4) ...with your legs extended and close together

5) Extend your arms and place them near your sides.

6) Place your feet together - pointing straight up.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as bend your knees and pull the upper thigh towards your upper body while feeling a deep contraction in your abdominals...

3) ...until they reach your chest.

4) ...until your glutes are off the ground

5) Hold this position - contracting the abs - for a count of one second.

6) This is the ending position.

7) Inhale while extending your legs to the starting position using a slow and controlled movement.

8) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your shoulders on the floor.

Keep your hands near your sides.

Be sure to contract your abs during every rep so you properly engage your core.

Keep your legs in the elevated position when lowering your feet to the starting position.

Gear Advice

To perform this exercise, it is best to use an exercise mat. If you want to perform this exercise at home, or you do not want to use the dirty pads at your gym, we have listed a link below to Valeo brand Exercise Mat - which you can order from Amazon dot com.

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Tip

As you get more advanced, ankle weights can be used to add resistance.

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