What You'll Need
Some floor space... yeah, that's about it.
Why You Should Be Doing This Exercise
Looking for a great hip and lower ab exercise? Good, because hip ups have been looking for you. Why does it matter to you, the athlete? Because hip strength and flexibility will make or break you, the athlete.
Lay down on your back, and keep you arms by your side so that your hands are under your butt. You're ready so we're ready.
Keep your legs together and straight. Now, raise those legs so that they are now perpendicular to your body. This is your starting point really. The movement is to push your hips up off of the ground so that your legs (while still straight) go higher towards the ceiling.
Once your hips are off of the ground and your legs have been pushed up, slowly return both hips (and accompanying legs) to the ground. Practice makes perfect, so let's repeat shall we.
Don't start rocking in the hip up movement and don't allow your legs to return to anything but a perpendicular starting point. Sound good?