The decline bench leg raise with hip thrust is an awesome exercise to hit your lower abs and mid section. Grab a decline bench and set the angle to around 30 to 45 degrees.

Lay on the bench backwards, with your head the highest end.

Hold onto the pads above your head for stability. With your feet and knees together, point your legs out straight so your body forms a straight plank. Your legs should not be resting on the bench. This is the starting position for the exercise.

Keeping your legs straight, knees and feet together and rotating at the hips only, bring your feet up as far as possible.

Once at the top of the movement with your feet pointing towards the ceiling, lift your hips off the bench.

Lower your hips, and slowly lower your legs back to the starting position.

Repeat for desired reps.

Exercise Tips:

This exercise should be done slowly, with the weight being controlled by the abs. Do now swing your legs.

Add intensity by pausing for a count of two at the top of the exercise, or holding a dumbbell between your feet.