Lower Abs Exercises

Initial position:

• Lie on your back.
• Put your fists under your buttocks to form a cradle.
• Raise your legs in the air 20-30cm (10-12") off the ground, knees slightly bent.
• If you feel any strain on your lower back, bend your knees a little more.
• Raise your head and shoulders off the ground slightly if you can to help keep the abs stressed.

The exercise itself has four phases:

1. Raise your legs until your feet are above your pelvis; focus on contracting the abs.
2. Thrust your heels to the ceiling, breathe out, keep contracting the abs raising the pelvis out of the cradle of your fists.
3. Lower out of the thrust back to your fists, leaving your feet above your pelvis.
4. Lower your legs back to the initial position.

Legendary Abs II recommends these as safer than Lying Leg Raises.