PURPOSE OF EXERCISE: Emphasizes lower
abs.
EXECUTION: This exercise is best done
lying on a Bench Press bench that has a
rack at one end. (1) Lie on your back on
the bench and reach up behind you to
hold the rack for support. Bend your
knees and bring them up as far toward
your face as you can without lifting your
pelvis off the bench. (2) From this
starting position, bring your knees up as
close to your face as you can, rounding
your back, with the glutes coming up off
the bench and crunching up toward the
rib cage. Hold for a moment at the top
and deliberately squeeze the ab muscles
for full contraction. Slowly lower your
knees until your rear end comes to rest
on the bench again. (Don’t lower your
legs any farther than this. You aren’t
doing Leg Raises.) Again, do this
movement deliberately and under control
rather than doing a lot of quick reps.
