Instructions: Step up on the steps attached to the vertical
bench. Brace your back against the back pad and grab the handles and rest your forearms on top
of the pads. Bend your knees slightly and keep them that way throughout the entire exercise.
Use your abdominal strength to raise your legs upward so your feet travel in a semicircular motion until
they have reached a position about level with your hips or slightly higher. Slowly reverse the movement and
repeat for the number of reps assigned.
Note As a option, if you find that raising your
legs at the same time is too hard, You can alternate from one leg to another, switching from side to
side. Or switch to the bent knee raises.
Don't use any swinging or jerking during this exercise, use a slow controlled motion to prevent
Alternate exercises: Vertical bench bent knee raises