how to work my lower abs at home
1 3. SQUEEZE your butt & lower abs and use your hips to push your legs directly upwards. 2  This is a âpulse.â Donât bend your legs. 3  4. 4  Hold at the top for .5 seconds, slowly lower, and allow your butt to briefly touch the bench. 1. Lie flat on your back with your legs in tabletop position. 2  If youâre on a flat bench, hold on behind your head. 3  2. 4  Without moving your upper back forcefully contract your lower abs, lift your butt off the floor, and pull your knees inward toward your head.