Hello there! So this ab move I learned on insanity the asylum. I changed it up a bit and used a weight instead of bands. I am using an 8 pound weight. You can use whatever is comfortable for you. What you do first is you have to hold your legs up like the bottom picture and make sure you feel it on your lower abs. While your legs are straight up hold the weight up too. Make sure you have your toes pointed up. After that, crunch in your knees to your chest. Making sure they stay in a 90 degree angle. While you crunch in your knees bring the weight down. Do these two moves simultaneously. If you need any help let me know.