Bent Knee Tucks

Sit on the edge of a bench or step-box, leaning back slightly, with both hands behind you, securing your upper-body position with your arms, leaning back to about 75 degrees, keeping a slight roll in your back.

Bend your legs to 90 degrees, keeping your heels on the floor at the start of the exercise; however aim to keep them off the floor throughout the exercise in order to keep the abdominal muscles contracted.

Keeping your upper-body fixed in position with your arms, exhale and contract your lower abs in order to bring your knees up towards your chest in a slow smooth motion.

Inhale and lower your feet back down, aiming on feeling your abs do the work, rather than using gravity.

Beginners should aim for 6 - 10 reps, for 2 sets, keeping their feet high off the floor to reduce both the resistance and stress on the lower back.

Intermediates aim to work for 10 - 15 reps in full action, for 2 sets.

Advanced aim to work as above, however hold in both the upper and lower phase for 1 - 2 seconds.