Vertical Knee Raises: The Ultimate Ab Exercise You Should Be Doing! (2022)

Did you know that your ability to do a single rep of ab exercise is a good predictor of your risk of dying? That may sound crazy, but it's true. This isn't just about getting six-pack abs; this is about living a longer life. According to research published in the American Journal of Epidemiology, people with stronger core muscles have less risk of dying from any cause within five years than people with weaker core muscles.

An ab exercise that not many people are doing but should is the vertical knee raise. It targets the exact fibers within your rectus abdominis muscle, also known as the ‘six-pack‘ that you want to strengthen so much! Vertical knee raise is the best exercise for building lower abs, developing your core and building strength in the hip flexors. Let's look at this exercise which is so beneficial, and how you can incorporate it into your routine right now.

What is the Vertical Knee Raise?

What is the Vertical Knee Raise

The vertical knee raise is an ab exercise that is designed to target the upper half of your rectus abdominis muscle. It's the topmost portion of the six-pack and is responsible for pulling your torso towards your legs. The exercise is performed by standing on your feet. Next, you lift both knees towards your torso at an angle of 90 degrees, hold for a second, and then lower them back to the ground.

A great thing about the vertical knee raise is that it can be easily modified for people of all fitness levels. This exercise is easy and simple for beginners. All you have to do is lift your knees towards your torso at a 90-degree angle.

Advanced exercisers should try a single rep where they raise both knees to their waists while lying in a supine position. This exercise will help you to target your lower abs. Vertical knee raise targets abdominal muscles, including your obliques, and also works on your hip flexors.

Why is the Vertical Knee Raise So Important?

As we mentioned earlier, the ability to do a single rep of a vertical knee raise is a good predictor of your risk of dying. This is because of the role the rectus abdominis plays in core strength and back health. One study found that increasing core strength by just a small percentage was associated with a 46% reduced risk of death from any cause within five years.

It's also worth pointing out that stronger core muscles also help you to look better too. Strong core muscles are critical in controlling your posture, which is why you will see lots of posture corrective exercises in many ab routines. Strong core muscles also help you to maintain better balance, which is important as you get older.

Vertical knee raise is the best exercise to target the lower abs. If you want to maintain a high quality of life as you get older, you need to make sure you're doing exercises that work your core muscles. Doing so will help you to maintain your overall health, reduce your risk of falling, and allow you to do daily activities like gardening and cleaning without issue.

Benefits of Vertical Knee Raises

  • The vertical knee raise is particularly effective at strengthening the upper portion of the rectus abdominis muscle. This is the part of the six-pack that is responsible for pulling your torso towards your legs. 
  • The exercise is also great for improving posture and core strength in general since these two things are closely related. Strong core muscles help you to maintain good posture and reduce your risk of back pain
  • The vertical knee raise is also particularly beneficial for preventing and recovering from knee injuries. Strong core muscles are associated with better knee joint stability, which can be helpful for athletes and runners who may be at risk for knee injuries. 
  • The vertical knee raise can also improve sports performance. Strong core muscles are critical in all athletic pursuits, particularly sports that require running, jumping, and quick movements. This is because core strength impacts your ability to generate power and stability, which are important components of athletic performance.

How to Do Vertical Knee Raise?

To do vertical knee raises:

  • Stand straight on a yoga mat or any soft surface.
  • Next, you have to lift both knees towards your torso at an angle of 90 degrees.
  • Hold that position for a second and then lower them back on the ground.
  • Remember to exhale when you are lifting your knees and inhale while lowering your knees.

Tips to Get the Most Out of Vertical Knee Raises

If you want to start doing vertical knee raises as part of your core strengthening routine, there are a few tips that can help you get the most out of the exercise. First, make sure you are doing vertical knee raises on a yoga mat or other soft surface.

This helps to prevent unnecessary knee joint strain that can occur if you're doing the exercise on a hard surface. The second thing to keep in mind is that you should exhale when lifting your knees and inhale when lowering them. Exhaling when lifting will help to strengthen your core muscles, which is the goal of this exercise.

3 Variations of the Vertical Knee Raise

There are many different variations of the vertical knee raise that you can try once you've mastered the basic knee raise. These variations are not only more challenging but also allow you to target different areas of the rectus abdominis muscle.

Vertical knee raise is good for targeting the lower abs and building strength in the hip flexors, and isolating the abdominal muscles. These three variations are the knee raise with a medicine ball between the knees, the knee raise with a weight plate between the knees, and the knee raise with a barbell between the knees. 

1. Knee raises with a medicine ball

Knee raises with a medicine ball

The knee raise with a medicine ball between the knees is almost the same as the basic knee raise, the only difference being that you hold the medicine ball between your knees. This variation can be a bit more challenging because you have to hold the ball while performing the exercise, which places more emphasis on your core muscles

2. Knee raises with a weight plate

Knee raise with a weight plate

The knee raise with a weight plate between the knees is also very similar to the knee raise with a medicine ball between the knees. The only difference is that you hold a weight plate between your knees instead of a medicine ball. Holding the weight plate between your knees is a bit more challenging because it's heavier than holding a medicine ball. 

3. Knee raise with a barbell

Knee raise with a barbell

The knee raise with a barbell between the knees is the most challenging of the three variations. The only difference is that you hold the barbell between your knees instead of the other two items. Holding the barbell between your knees will put the greatest amount of stress on your core muscles because of their weight.

How Often Should You Do the Vertical Knee Raise?

Exercises that target your core muscles should be done a minimum of two times per week, but it's best to do them three or four times. For better results, you should perform 3-5 sets of 12-20 repetitions. The exact number of times per week that you do vertical knee raises or other core strengthening exercises isn't as important as the consistency of your routine.

What's most important is that you do the exercises on a regular basis to ensure that you continue to see benefits throughout your life. If you want to improve your core strength, reduce the risk of death, and improve your posture, then you need to do vertical knee raises.

This exercise is particularly effective at strengthening the upper portion of the rectus abdominis muscle. It's also beneficial for improving posture and preventing knee injuries. If you want to improve your core strength, try doing vertical knee raises.

Does vertical knee raises target abs?

Vertical knee raises are for abs. It also helps isolate the abdominal muscles, develop your core, and build lower abs.

How many vertical knee raise should I do in a day?

It completely depends upon the person's strength, but a person should perform at least 3-5 sets of 12-20 repetitions.

What are the benefits of vertical knee raises?

Vertical knee raises have many benefits like it activates your quadriceps and improve muscle endurance, balance and coordination of muscles. It also builds strength in hip flexors and develops your core.

What happens if I do 100 vertical knee raises every day?

Regular practice of vertical knee raises will help you to lower your risk for back injuries, back pain and back strain. It will also help to burn belly fat and target your muscles.

Conclusion: Vertical Knee Raises – Are vertical knee raises good for abs?

The vertical knee raise is an ab exercise that not many people do but should be. This exercise targets the exact fibers within the abdominal wall that you want to strengthen so much! Verticle Knee Raise is an effective exercise for abdominal muscles if you do it in a proper way.

It can be a game-changer for those who have struggled with getting the six-pack they desire so much. If you want to increase your core strength, improve your posture, and prevent injury, you should include the vertical knee raise as part of your regular workout routine. This is one ab exercise that everyone can benefit from, and you're sure to see results if you do it regularly.

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