Lower Abdominal Muscles with Bench and Free Weight

Sit on the narrow edge of a bench. Hold onto each side. Hold up a free weight that will give you a good workout with the top of your feet (under the circular part of the free weight). Your knees should be perpendicular and your thighs should be parallel to your hips. Exhale and bring your thighs up. Use your lower abdominal muscles to lift your legs about tow inches from being parallel to your hips.
Repeat for four sets of ten repetitions.

Hug your knees for 10 seconds as needed before, in between and after sets.