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wikiHow to Do Abdominal Crunches With Angled Heels

Four Methods:Getting in the Starting PositionPerforming the ExerciseAdvanced Version FrequencyCommunity Q&A

This medium-intensity exercise engages your abdominal muscles without necessitating the participation of your hips.

Getting in the Starting Position

  1. 1
    Lie down facing the ceiling with your knees bent and your shoulders, hips, and feet aligned. Flatten your back and clench your abs, clasping your hands together behind your head.
  2. 2
    Raise your toes up so that your heels press into the ground. This should work your upper thigh muscles; if you do not feel the effort there, try pressing a little harder.

Performing the Exercise

  1. 1
    Bring your head and shoulders up towards your hips in a typical crunch motion. Use your abdominals as much as possible and your arms as little as possible, and hold yourself off the ground for several seconds.
  2. 2
    Lower your head and shoulders back to their original position. Continue doing crunches for the recommended number of repetitions, keeping your heels to the ground and your abdominals contracted the whole time.

Advanced Version

  1. 1
    To make this exercise more challenging you can put your arms at your sides or bring yourself up farther for a full-on sit up. Both of these changes will make the exercise difficult, but your abs will be working a lot more.


  1. 1
    Do 10 repetitions of this exercise per set. Repeat until you've completed 3 sets.
  2. 2
    In order to start seeing/feeling results, aim to do 3 sets 5 days a week for 6 weeks. For faster results, increase the number of sets/times per week you do this exercise.

Community Q&A

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    • The benefits of this exercise are increased strength and flexibility in your abdominal muscles.
    • To make this exercise less challenging you can put your hands on your thighs to help get yourself off the ground.


    • Potential injuries that may be incurred if this exercise is performed incorrectly are abdominal and neck muscle strains.

    Things You Need

    • Yoga mat (optional)

    Article Info

    Categories: Abdominal Exercises

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