Vertical
Bench Crunches is a variation of Hanging Reverse Crunches.
1) Instead of
hanging from a bar, position yourself on a vertical bench that allows
you to support yourself on your elbows and forearms and bring your
knees up to the level of your abdomen.
2) From the
starting position of Vertical Bench Crunches, raise your knees up as far as possible toward your
head, rounding your back and rolling yourself upward into a ball. At the
top of the movement, hold and crunch the ab muscles together for full
contraction.
3) Lower your
knees to the starting position of Vertical Bench Crunches exercise with the knees pulled up. Do not lower
your legs beyond the starting point.