Purpose: To target the lower abs and tighten/tone the midsection.

Execution: Lie flat on a decline bench with your feet on the floor and holding the leg support with your hands. Grab a medium size medicine ball with your heels. Keeping your legs straight, raise your feet off the floor; raise your legs up and over your body, contracting your lower abs and rolling your pelvis upward off the bench. It is important for your hips to raise off the bench and exhale at this point to increase the contraction of the abs. Lower your legs to the point just before your lower back starts to lift off the bench before lifting for another rep.