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1. 1

   Connect an ankle strap attachment to a low pulley cable and position a mat on the floor in front of it.

2. 2

   Sit down with your feet toward the pulley and attach the cable to your ankles.

3. 3

   Lie down, elevate your legs and bend your knees at a 90-degree angle. Your legs and the cable should be aligned. If not, adjust the pulley up or down until they are.

4. 4

   With your hands behind your head, bring your knees inward to your torso and elevate your hips off the floor.

5. 5

   Pause for a moment and in a slow and controlled manner drop your hips and bring your legs back to the starting 90-degree angle. You should still have tension on your abs in the resting position.

6. 6

   Repeat the same movement to failure.