Bench Knee Up Seated

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The bench knee up seated workout is a highly effective exercise for targeting the abdominal muscles.

By sitting on the edge of a bench with your legs extended and hands gripping the sides, you engage your abs.

As you lift your knees towards your chest, the bench provides stability and support, allowing for a controlled movement.

While this exercise may also engage other muscles, its primary focus is on strengthening and toning the abs.

Sit on a bench with your feet flat on the floor and your knees bent at a 90-degree angle.
Place your hands on the sides of the bench for support.
Engage your core muscles by pulling your belly button in towards your spine.
Slowly lift your right knee up towards your chest, keeping your foot in contact with the floor.
Pause for a moment at the top of the movement, feeling the contraction in your abdominal muscles.
Lower your right foot back to the starting position, maintaining control and stability.
Repeat the movement with your left knee, alternating between right and left for the desired number of repetitions.

Position yourself on the edge of the bench, ensuring your back is straight and your feet are firmly planted on the ground. This will create a stable base for the exercise, allowing you to engage your abs effectively.
Place your hands on the sides of the bench, gripping it firmly to maintain balance and stability throughout the movement. Remember, a strong grip will help you stay in control and focus on engaging your core muscles.
As you lift your knees up towards your chest, concentrate on squeezing your abdominal muscles. Imagine pulling your belly button in towards your spine, creating a deep contraction in your abs. This mind-muscle connection will enhance the effectiveness of the exercise.
Control the movement as you lower your legs back down, resisting the urge to let gravity take over. Keep your abs engaged and maintain a slow and controlled descent. This eccentric phase of the exercise will further challenge your core muscles and promote strength development.
Remember to breathe throughout the exercise. Inhale deeply as you prepare to lift your knees, and exhale as you contract your abs and bring your knees towards your chest. Maintaining a steady breathing pattern will provide oxygen to your muscles, helping you sustain the exercise for longer durations.