Seated Knee Ups

The bench knee up is an easy way to target the upper and lower abdominals as well as the hip flexors. Start this motion with legs straight, and toes flexed toward your shins, seated on side of a bench with palms behind you holding onto opposite side of the bench for balance. Next, simultaneously draw your knees and shoulders toward each other and crunch the abdominals (the closer the knees get to the shoulders, the greater the crunch in the upper abs).