Vertical Bench Crunches

What exercise does: These Vertical Bench Crunches work the lower abs.

Implementation: This is a different version of Hanging Reverse Crunches.
(A) Place yourself on a vertical bench that allows you to support your body on your elbows and forearms and bring your knees up to the level of your abdominal.
(B) From here, lift your knees up as far as possible toward your face, rounding your back and rolling yourself upward into a ball. When you reach the top of this exercise, pause and crunch the abdominal together for a peak contraction, then lower your knees to the starting position with the knees pulled up. Don't lower your leg any further than this, now repeat till you are done with your set.