Purpose

(1) To emphasize and develop the lower abdominal muscles.

Execution

(1) Lie on your back on a flat bench, your rear end just at the end of the bench, put your hands under your glutes for support, and extend your legs straight out. (2) Bend your knees, then raise your legs as far as possible, pause at the top, then lower your legs again, keeping them bent throughout the entire range of motion.