Declined Knee Ups

This exercise is only suitable for persons with strong abdominal muscles.

Lie on your back on a suitable declined bench, (the higher the decline, the harder the exercise) with your head at the top end of the bench, both hands securing your position.

Exhale and bring both knees up towards your chest, stopping when they're bent at 90 - 120 degrees.

This is your starting position for all your reps, taking your legs down any lower than this, will result in excessive arching and strain on your lower back.

Whilst keeping your legs bent at 90 degrees, contract your lower abs, aiming to bring both knees up towards your upper chest in a slow controlled motion, relying on your abdominal muscles, rather than momentum.

Aim to lower your legs down under control, in a slow negative action in order to work in both directions for this exercise.

Use your arms to secure your position on the bench, rather than pulling on them to initiate the movement.

Aim to work for 8 - 12+ reps for 2 sets.

As you become stronger, increase the decline on the bench, and also consider wearing small ankle weights.