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Lie on your back on a decline bench and hold the top of the bench with your hands.
Hold your legs parallel to the floor, then while exhaling bring your legs towards your chest as you raise your hips off the bench. At the height of the movement your knees will touch your chest.
Hold at the top of the exercise then slowly return to the starting position with your legs straight out.
12-15 reps, 3 sets, 30 seconds rest.