Vertical knee raises require you to crunch while your legs are suspended and your torso is in an upright position. This makes the exercises particularly difficult because you have to work against the weight of your lower body. Your upper body gets a workout, too, as the muscles in your torso and shoulders stabilize you in the hanging position. There are a number of different vertical knee raises you can do to work your abdominal muscles at varying intensities.
Reverse Crunches
According to BodyBuilding.com, this exercise targets your lower abdominals. Hang from an elevated bar with your arms straight and your legs off the floor. Keeping your legs together and your torso still, contract your stomach muscles to lift your knees up. Stop when your thighs are about parallel to the floor, and then slowly lower back down. This is an extremely intense exercise -- just hanging from the bar is challenging enough -- so only do as many reps as you can while maintaining good form. At all times avoid swinging your legs and torso to aid the crunch.
Vertical Crunches
This exercise is done on the vertical bench, which is an upright frame with armrests to support your upper body while your legs hang free. For this reason, notes BodyBuildign.com, it is slightly easier than the hanging reverse crunch. Nonetheless, it is still a challenging ab exercise. Position your forearms along the armrests, and press your back against the rear support. Start with your legs hanging straight down, and then slowly bend your knees to bring them up to hip height. Make sure the movement is slow and controlled, relying on your abdominals and not momentum, or swinging, to achieve the crunch.
Vertical Crunch Variation
To make the standard vertical crunch even harder, the ABC Bodybuilding Company suggests to start in the same position and bring your knees up to stomach level. From here, crunch your torso forwards and, at the same time, lift your knees a little higher. It should look like you are curled into a ball. Hold for a second or two, and then straighten your back and lower your legs back to stomach height, but no further. Starting from this position will make the next crunch harder than beginning again with straight legs.
Machine Ab Crunch
Sit upright in an ab crunch machine, with your feet hooked securely under the pads, advises ShapeFit. The seat height should be adjusted so your knees are bent at 90 degrees. Take hold of the overhead handles, and then engage your abdominals and crunch your torso forward and your knees up in one smooth movement. Perform each crunch slowly, focusing on using your stomach muscles to drive and control the exercise.
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