Explanation: The vertical bench crunches are performed on a peice of equipment. It is very similar to a dip machine, with two bars at each side. This machine however has a back rest. Begin by leaning up against the back rest. Place your arm on each side from your elbow to your hand, which should grap the handle available. Now your legs should be dangling down below or just touching the surface. Now, remaining still, bring your kness up to your chest, with your feet hanging down. At the top of the movement, contract your abdominals hard. Then lower back slowly to starting position, where your abdominals are fully stretched.

As with all abdominal exercises, it is very important that you use strict and proper form to achieve results. There are many variations of crunches, all targeting different areas of your abdominals. With the Vertical Bench Crunches, or hanging leg knee raises, it is important to raise your knees as high towards your chest as you can. You can vary this form greatly. Try to your legs with your legs straight out in front of you, or just perform repetitions where youstop half way down then go back up. You may also twist your trunk as you go up to target your obliques. Remember with all abdominal exercises that breathing in as you relax and out as you contract is also very important! Train hard!