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Abdominal exercises
Name of exercise:    HANGING BALL RAISES
Start Position Finish Position
What to do:

Hang from the parallel grips of a pull up machine.  Grab an exercise ball between  your ankles and lift it up to at least the horizontal.  Slowly bring the ball back down making sure you keep tension in your abs the entire set.  In other words, don't relax the abs when the legs are in the bottom or down position.  Exhale on the way up and inhale on the way back down.
Don't Forget to: It would help to have a work out partner to hold your lower back so that you don't rock back and forth.
Equipment needed: Exercise ball, parallel grip of pull up machine.
Muscles worked: Abdominal muscles with emphasis on the lower abs,  also arms and hip flexors.

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