Bench Knee Ups
Dallas Personal Trainer - A high level personal training exercise that builds on the ability to perform Reverse Crunches and Straighten Ups. If performed correctly, the amount of intensity placed on the abs with this exercise is absolutely phenomenal, however it is actually fairly easy to cheat on this exercise and make it lose its effectiveness so it is important to practice it with perfect skill and focus.
Lie flat on your back on a bench, bend your knees and lift your legs up so that your knees are directly over your hips. Grip the bench with your hands next to your head. Lift your hips straight up as high as possible while keeping your knees directly over them. Once you have lifted the hips as high as possible off of the bench, lower them straight back down under the tight control of the abs. Make it your goal to lower your hips as low as possible without actually setting their weight back onto the bench, so that your abs must hold the hips up throughout the entire set, even between reps. At first this will not be possible, but over time, with consistent effort you will be able to do it. At first just practice keeping the abs contracted when you set your hips back on the bench between reps.
Each time you do this exercise try to improve a little until you are eventually doing them completely and perfectly without ever setting your hips down. Also, continually try to push you hips higher and higher until eventually you can nearly go completely upright.
It is easy to accidentally pull your knees up over your stomach or chest and make this exercise much easier and thereby miss out on its benefit. Be careful not to let this happen.
As always, we do not recommend performing any exercise without the supervision of a highly qualified Dallas personal trainer. This exercise description is for informational purposes only. Consult your doctor before attempting any workout program or attempting this exercise or any other exercise on this website.
Lie flat on your back on a bench, bend your knees and lift your legs up so that your knees are directly over your hips. Grip the bench with your hands next to your head. Lift your hips straight up as high as possible while keeping your knees directly over them. Once you have lifted the hips as high as possible off of the bench, lower them straight back down under the tight control of the abs. Make it your goal to lower your hips as low as possible without actually setting their weight back onto the bench, so that your abs must hold the hips up throughout the entire set, even between reps. At first this will not be possible, but over time, with consistent effort you will be able to do it. At first just practice keeping the abs contracted when you set your hips back on the bench between reps.
Each time you do this exercise try to improve a little until you are eventually doing them completely and perfectly without ever setting your hips down. Also, continually try to push you hips higher and higher until eventually you can nearly go completely upright.
It is easy to accidentally pull your knees up over your stomach or chest and make this exercise much easier and thereby miss out on its benefit. Be careful not to let this happen.
As always, we do not recommend performing any exercise without the supervision of a highly qualified Dallas personal trainer. This exercise description is for informational purposes only. Consult your doctor before attempting any workout program or attempting this exercise or any other exercise on this website.