Lower Abs: Captain&#x27;s Chair: This exercise works all the abs, but targets the lower abs and the deepest ab muscle, the transverse abs. The abdominal muscles are working more as stabilizers against your powerful hip flexors in this move.    Place your forearms on the padded arms and make a soft fist around the hand pegs. Push your elbows into the pads to help press your shoulders away from your ears.   Start with your legs hanging straight down and on an exhale pull your ...3x15..