Exercise No. 4: Horizontal Leg Raises  

Lie flat on the floor on your back. Place hands, palms down below your pelvic area. Hold your head and shoulders slightly above the floor. This intensifies the pressure on the abs and gives better results.
Now with a controlled, smooth movement (not "swinging"), lift up your legs and pelvis until your feet point straight up.
At this point you can add a "thrusting" movement by thrusting your feet upward this adds further tension to the abs. When bringing legs down, perform the exercise above in reverse.

This excercise programe is sponsored by ripfast