Knee Raise on Parallel Bars
Position your body on the vertical leg raise bench so that your forearms are resting on the pads next to the torso and holding on to the handles. Your arms will be bent at a 90 degree angle. The torso should be straight with the lower back pressed against the pad of the machine and the legs extended pointing towards the floor.
Lift your knees up as high as you can and rotate your pelvis forward at the top of the movement to really engage the lower abs.
Lower your legs to the starting position and repeat the exercise according to the training plan.