Knee-Ups (Flat Bench)

Knee-ups work your muscles excellent with proper form allowing maximum contraction. If you want great abs, knee-ups are a easy ab exercise to perform and it is cost efficient as well. You could even add ankle weights to make it more of an intense workout.

1. First, sit on the end of a flat bench and place the hands behind you to support your body.
   
   
2. Lean back until your torso is approximately at a 45-degree angle to the bench.
   
   
3. Extend your legs until they are almost straightened.
   
   

• Pull your knees towards your chest.
  
  
• As your knees approach your chest, flex your neck allowing your head to curl toward your knees (this will insure maximum abdominal contraction).
  
  
• Return to the starting position
  
  
• Repeat the movement until the desired amount of repetitions is completed.
  
  

• Vacuum
• Crunches with Lateral Flexion