Try this one: fight off everyone from your cable rack and lower one side all the way to the ground. Put two independent handles on the lowered cable side. Sit down on your butt and attach each handle over the front of your shoe...then lay back and extend to the other side of the cable rack and hold on to the tower. In a stretched out position then begin to pull your knees all the way up to touch your elbows (revers crunch style). I do these w/ about 20 lbs on the cable and they rip my lower abs. Hope this made since...kinda hard to explain.