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1. Select a light resistance and sit down on the ab machine placing your feet under the pads provided and grabbing the top handles. Your arms should be bent at a 90 degree angle as you rest the triceps on the pads provided. This will be your starting position.

2. At the same time, begin to lift the legs up as you crunch your upper torso. Breathe out as you perform this movement.

Tip: Be sure to use a slow and controlled motion. Concentrate on using your abs to move the weight while relaxing your legs and feet.

3. After a second pause, slowly return to the starting position as you breathe in.

4. Repeat the movement for the prescribed amount of repetitions.

Caution:

1. For this exercise, always select a weight that you can easily handle as using too much weight can easily lead to injury.

1. Hold the Ab Roller with both hands and kneel on the floor.

2. Now place the ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.

3. Slowly roll the ab roller straight forward, stretching your body into a straight position.

Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.

4. After a pause at the stretched position, start pulling yourself back to the starting position as you breathe out.

Tip: Go slowly and keep your abs tight at all times.

Caution: This exercise is not advised for people with lower back problems or hernias.

Variations: If you are advanced you can perform the exercise moving the ab roller to the sides in a diagonal fashion as opposed to straight forward. This version places more emphasis on the obliques.

1. Clean and press a kettlebell overhead with one arm.

2. Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Keep the non-working arm behind your back and turn your feet out at a forty-five degree angle from the arm with the kettlebell.

3. Lower yourself as far as possible.

4. Pause for a second and reverse the motion back to the starting position.

1. Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put your hands beside your head. Be careful however to not strain with the neck as you perform it. Now lift your shoulders into the crunch position.

2. Bring knees up to where they are perpendicular to the floor, with your lower legs parallel to the floor. This will be your starting position.

3. Now simultaneously, slowly go through a cycle pedal motion kicking forward with the right leg and bringing in the knee of the left leg. Bring your right elbow close to your left knee by crunching to the side, as you breathe out.

4. Go back to the initial position as you breathe in.

5. Crunch to the opposite side as you cycle your legs and bring closer your left elbow to your right knee and exhale.

6. Continue alternating in this manner until all of the recommended repetitions for each side have been completed.

Note: While you cannot add resistance to this exercise you can concentrate on perfect execution and slow speed.

1. Lie on the floor with the knees bent and the feet on the floor around 18-24 inches apart. Your arms should be extended by your side. This will be your starting position.

2. Crunch over your torso forward and up about 3-4 inches to the right side and touch your right heel as you hold the contraction for a second. Exhale while performing this movement.

3. Now go back slowly to the starting position as you inhale.

4. Now crunch over your torso forward and up around 3-4 inches to the left side and touch your left heel as you hold the contraction for a second. Exhale while performing this movement and then go back to the starting position as you inhale. Now that both heels have been touched, that is considered 1 repetition.

5. Continue alternating sides in this manner until all prescribed repetitions are done.

1. For this exercise you will need to get into a pushup position, but instead of having your hands of the floor, you will be grabbing on to an Olympic barbell (loaded with 2.5-5kg on each side) instead. This will be your starting position.

2. While keeping a slight arch on your back, lift your hips and roll the barbell towards your feet as you exhale.

Tip: As you perform the movement, your glutes should be coming up, you should be keeping the abs tight and should maintain your back posture at all times. Also your arms should be staying perpendicular to the floor throughout the movement. If you don't, you will work out your shoulders and back more than the abs.

3. After a second contraction at the top, start to roll the barbell back forward to the starting position slowly as you inhale.

Caution: This is a challenging exercise for people with healthy backs.

Variation: This is an exercise that, just like the push-up, can also be done on the knees for less advanced athletes.

1. Hold an Olympic barbell loaded with 2.5-5kg on each side and kneel on the floor.

2. Now place the barbell on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.

3. Slowly roll the barbell straight forward, stretching your body into a straight position.

Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.

4. After a second pause at the stretched position, start pulling yourself back to the starting position as you breathe out.

Tip: Go slowly and keep your abs tight at all times.

Caution: This exercise is for advanced level athletes only. It is also not advised for people with lower back problems or hernias.

Variations: If you are really advanced you can perform the exercise without the knees bent.

1. Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck). Your feet should be shoulder width apart. This will be your starting position.

2. While keeping your back straight and your head up, bend only at the waist to the right as far as possible. Breathe in as you bend to the side. Then hold for a second and come back up to the starting position as you exhale.

Tip: Keep the rest of the body stationary.

3. Now repeat the movement but bending to the left instead. Hold for a second and come back to the starting position.

Caution: Use caution if you have lower back problems, or avoid this exercise altogether.

Variations: You can also do this exercise while seating on a bench or with dumbbells in your hands.

1. Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so. This will be your starting position.

2. Begin my leaning to the side opposite the kettlebell, continuing until you are able to touch the ground with your free hand, keeping your eyes on the kettlebell. As you do so, press the weight vertically be extending through the elbow, keeping your arm perpendicular to the ground.

3. Return to an upright position, with the kettlebell above your head. Return the kettlebell to the shoulder and repeat for the desired number of repetitions.

1. Lay flat on the floor with your arms next to your sides.

2. Now bend your knees at around a 75 degree angle and lift your feet off the floor by around 2 inches.

3. Using your lower abs, bring your knees in towards you as you maintain the 75 degree angle bend in your legs. Continue this movement until you raise your hips off of the floor by rolling your pelvis backward. Breathe out as you perform this portion of the movement.

Tip: At the end of the movement your knees will be over your chest.

4. Squeeze your abs at the top of the movement for a second and then return to the starting position slowly as you breathe in.

Tip: Maintain a controlled motion at all times.

Variations: You can straighten your legs to make it harder, wear ankle weights or hold a medicine ball between your knees.

1. Connect a standard handle to each arm of a cable machine, and position them in the most downward position.

2. Grab a Bosu Ball and position it in front and center of the cable machine.

3. Lie down on the Bosu Ball with the small of your back arched around the ball. Your rear end should be close to the floor without touching it.

4. With both hands, reach back and grab the handle of each cable.

5. With your feet positioned in a wide stance, extend your arms straight out in front of you and in between your knees. Your hands should be at knee level.

6. Keep your arms straight and in-line with the upward angle of the cable. Elevate your torso in a crunching motion without dropping or bending your arms.

7. Maintain the rigid position with your arms. Slowly descend back to the starting position with your back arched around the Bosu Ball and your abdominals elongated.

8. Repeat the same series of movements to failure.

9. Once you reach failure, keep your abs tight and raise your torso into plank position so your back is elevated off the Bosu Ball.

10. Lower your arms down to your side; keep them straight. Start doing alternating side bends; reach for your heels.

This finishing movement will focus on your obliques.

Tip: Arch your back around the Bosu Ball before each rep to fully elongate your abdominals. This will provide a full range of motion and lengthen your muscle fibers, giving them a much fuller appearance.

1. Begin a pushup position but with your elbows on the ground and resting on your forearms. Your arms should be bent at a 90 degree angle.

2. Arch your back slightly out rather than keeping your back completely straight.

3. Raise your glutes toward the ceiling, squeezing your abs tightly to close the distance between your ribcage and hips. The end result will be that you'll end up in a high bridge position. Exhale as you perform this portion of the movement.

4. Lower back down slowly to your starting position as you breathe in.

Tip: Don't let your back sag downwards.

1. Kneel below a high cable that contains a rope attachment.

2. Grasp cable rope attachment and lower the rope until your hands are placed next to your face.

3. Flex your hips slightly and allow the weight to hyperextend the lower back. This will be your starting position.

4. With the hips stationary, flex the waist as you contract the abs so that the elbows travel towards the middle of the thighs. Exhale as you perform this portion of the movement and hold the contraction for a second.

5. Slowly return to the starting position as you inhale.

Tip: Make sure that you keep constant tension on the abs throughout the movement. Also, do not choose a weight so heavy that the lower back handles the brunt of the work.

Variations: You can perform this exercise with a handle instead so that you can concentrate on each side of the abs separately by performing the exercise to the side.

1. Connect a rope attachment to a tower, and move the cable to the lowest cable position. Stand with your side to the cable with a wide stance, and grab the rope with both hands.

2. Twist your body away from the cable as you bring the rope over your shoulder like you're performing a judo flip.

3. Shift your weight between your feet as you twist and crunch forward, pulling the cable downward.

4. Return to the starting position and repeat until failure.

5. Then, reposition and repeat the same series of movements on the opposite side.

Tip: Although this should be one continuous movement, think of it as two separate ab movements: the twist for obliques and the crunch for abs. This will help with the mind-muscle connection. Also, over exaggerate the end of the crunch by pausing for a moment and clinching your abs in an isometric hold before releasing.

1. Connect an ankle strap attachment to a low cable cable and position a mat on the floor in front of it.

2. Sit down with your feet toward the cable and attach the cable to your ankles.

3. Lie down, elevate your legs and bend your knees at a 90-degree angle. Your legs and the cable should be aligned. If not, adjust the cable up or down until they are.

4. With your hands behind your head, bring your knees inward to your torso and elevate your hips off the floor.

5. Pause for a moment and in a slow and controlled manner drop your hips and bring your legs back to the starting 90-degree angle. You should still have tension on your abs in the resting position.

6. Repeat the same movement to failure.

Tip: Don't put pressure against your neck when your hands are behind your head. This position is only to keep your upper back slightly elevated so your upper abs engage. If you tweak your neck, then reposition your arms at your side.

1. Connect a standard handle attachment, and position the cable to a middle cable position.

2. Lie on a stability ball perpendicular to the cable and grab the handle with one hand. You should be approximately arm’s length away from the cable, with the tension of the weight on the cable.

3. Grab the handle with both hands and fully extend your arms above your chest. You hands should be directly in-line with the cable. If not, adjust the cable up or down until they are.

4. Keep your hips elevated and abs engaged. Rotate your torso away from the cable for a full-quarter rotation. Your body should be flat from head to knees.

5. Pause for a moment and in a slow and controlled manner reset to the starting position. You should still have side tension on the cable in the resting position.

6. Repeat the same movement to failure.

7. Then, reposition and repeat the same series of movements on the opposite side.

Tip: It’s extremely important to keep your hips elevated during this exercise. If you do it correctly, your upper back will be on the ball, but your lower back and rear-end will be completely unsupported. Keeping your hips elevated will engage your core (lower back and abdominals), and make the exercise more effective.

1. Seat on a flat bench with your back facing a high cable.

2. Grasp the cable rope attachment with both hands (with the palms of the hands facing each other) and place your hands securely over both shoulders.

Tip: Allow the weight to hyperextend the lower back slightly. This will be your starting position.

3. With the hips stationary, flex the waist so the elbows travel toward the hips. Breathe out as you perform this step.

4. As you inhale, go back to the initial position slowly.

Variation: Exercise bands can be used for this exercise.

1. Lie flat on your back and bend your knees about 60 degrees.

2. Keep your feet flat on the floor and place your hands loosely behind your head. This will be your starting position.

3. Now curl up and bring your right elbow and shoulder across your body while bring your left knee in toward your left shoulder at the same time. Reach with your elbow and try to touch your knee. Exhale as you perform this movement.

Tip: Try to bring your shoulder up towards your knee rather than just your elbow and remember that the key is to contract the abs as you perform the movement; not just to move the elbow.

4. Now go back down to the starting position as you inhale and repeat with the left elbow and the right knee.

5. Continue alternating in this manner until all prescribed repetitions are done.

Variation: You can also do all of your repetitions for one side and then switch to the other side.

1. Lie on the floor with your back flat and knees bent with around a 60-degree angle between the hamstrings and the calves.

2. Keep your feet flat on the floor and stretch your arms overhead with your palms crossed. This will be your starting position.

3. Curl your upper body forward and bring your shoulder blades just off the floor. At all times, keep your arms aligned with your head, neck and shoulder. Don't move them forward from that position. Exhale as you perform this portion of the movement and hold the contraction for a second.

4. Slowly lower down to the starting position as you inhale.

Variations: For the most advanced lifters, a weighted plate can be held in your hands.

1. Lie flat on your back with your feet resting on an exercise ball and your knees bent at a 90 degree angle.

2. Place your feet three to four inches apart and point your toes inward so they touch.

3. Place your hands lightly on either side of your head keeping your elbows in.

Tip: Don't lock your fingers behind your head.

4. Push the small of your back down in the floor in order to better isolate your abdominal muscles. This will be your starting position.

5. Begin to roll your shoulders off the floor and continue to push down as hard as you can with your lower back. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. Breathe out as you execute this portion of the movement. Squeeze your abdominals hard at the top of the contraction and hold for a second.

Tip: Focus on a slow, controlled movement. Refrain from using momentum at any time.

6. Slowly go back down to the starting position as you inhale.

Variation: For the most advanced lifters, a weighted plate can be held in your hands.

1. Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch.

2. Now place your hands lightly on either side of your head keeping your elbows in.

Tip: Don't lock your fingers behind your head.

3. While pushing the small of your back down in the floor to better isolate your abdominal muscles, begin to roll your shoulders off the floor.

4. Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. At the top of the movement, contract your abdominals hard and keep the contraction for a second.

Tip: Focus on slow, controlled movement - don't cheat yourself by using momentum.

5. After the one second contraction, begin to come down slowly again to the starting position as you inhale.

Variations: There are many variations for the crunch. You can perform the exercise with weights, or on top of an exercise ball or on a decline bench.

1. Secure your legs at the end of the decline bench and lie down.

2. Now place your hands lightly on either side of your head keeping your elbows in.

Tip: Don't lock your fingers behind your head.

3. While pushing the small of your back down in the bench to better isolate your abdominal muscles, begin to roll your shoulders off it.

4. Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders should come up off the bench only about four inches, and your lower back should remain on the bench. At the top of the movement, contract your abdominals hard and keep the contraction for a second.

Tip: Focus on slow, controlled movement - don't cheat yourself by using momentum.

5. After the one second contraction, begin to come down slowly again to the starting position as you inhale.

Variations: There are many variations for the crunch. You can perform the exercise with weights, or on top of an exercise ball or on a flat bench.

1. Secure your legs at the end of the decline bench and slowly lay down on the bench.

2. Raise your upper body off the bench until your torso is about 35-45 degrees if measured from the floor.

3. Put one hand beside your head and the other on your thigh. This will be your starting position.

4. Raise your upper body slowly from the starting position while turning your torso to the left. Continue crunching up as you exhale until your right elbow touches your left knee. Hold this contracted position for a second.

Tip: Focus on keeping your abs tight and keeping the movement slow and controlled.

5. Lower your body back down slowly to the starting position as you inhale.

6. After completing one set on the right for the recommended amount of repetitions, switch to your left side.

Tip: Focus on really twisting your torso and feeling the contraction when you are in the up position.

Variations: You can perform this exercise on a flat surface or you can also alternate from side to side in each repetition.

1. Lie on your back on a decline bench and hold on to the top of the bench with both hands. Don't let your body slip down from this position.

2. Hold your legs parallel to the floor using your abs to hold them there while keeping your knees and feet together.

Tip: Your legs should be fully extended with a slight bend on the knee. This will be your starting position.

3. While exhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the bench. At the end of this movement your knees will be touching your chest.

4. Hold the contraction for a second and move your legs back to the starting position while inhaling.

Variations: You can do the movement on a flat surface and as you get more advanced you can use ankle weights.

1. Place a kettlebell in front of your front foot and clean and press a kettlebell overhead with your opposite arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so, so that the palm faces forward.

2. Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell.

3. Bending at the hip to one side, sticking your butt out, slowly lean until you can retrieve the kettlebell from the floor. Keep your eyes on the kettlebell that you hold over your head at all times.

4. Pause for a second after retrieving the kettlebell from the ground and reverse the motion back to the starting position.

1. Stand up straight while holding a dumbbell on the left hand (palms facing the torso) as you have the right hand holding your waist. Your feet should be placed at shoulder width. This will be your starting position.

2. While keeping your back straight and your head up, bend only at the waist to the right as far as possible. Breathe in as you bend to the side. Then hold for a second and come back up to the starting position as you exhale.

Tip: Keep the rest of the body stationary.

3. Now repeat the movement but bending to the left instead. Hold for a second and come back to the starting position.

4. Repeat for the recommended amount of repetitions and then change hands.

Caution: Refrain from using this exercise if your obliques tend to grow easily as wide obliques take away from your symmetry.

Variations: You can also do this exercise while seating on a bench or with a barbell.

1. Lie on an exercise ball with your lower back curvature pressed against the spherical surface of the ball. Your feet should be bent at the knee and pressed firmly against the floor. The upper torso should be hanging off the top of the ball. The arms should either be kept alongside the body or crossed on top of your chest as these positions avoid neck strains (as opposed to the hands behind the back of the head position).

2. Lower your torso into a stretch position keeping the neck stationary at all times. This will be your starting position.

3. With the hips stationary, flex the waist by contracting the abdominals and curl the shoulders and trunk upward until you feel a nice contraction on your abdominals. The arms should simply slide up the side of your legs if you have them at the side or just stay on top of your chest if you have them crossed. The lower back should always stay in contact with the ball. Exhale as you perform this movement and hold the contraction for a second.

4. As you inhale, go back to the starting position.

Caution: Perform this exercise slowly and deliberately as it takes some getting used to. Also, do not be hasty and try to use weights on the first time; you'll have enough on your hands learning how to balance yourself. Also, if balance is an issue we recommend having a spotter next to you and also placing each of your feet under a dumbbell for added stability. As you get more advanced you can hold a dumbbell or a weight plate (held at arms length) on top of your chest. However, you have to be very careful when adding weight to this exercise, because if you add too much too quickly you could get a hernia.

Variations: You can perform this exercise with a low cable behind you with a rope attached on its end. In this manner you can go ahead and add resistance easier. For this variation, you will need to hold on to the sides of the rope throughout the movement.

1. Place an exercise ball nearby and lay on the floor in front of it with your hands on the floor shoulder width apart in a push-up position.

2. Now place your lower shins on top of an exercise ball.

Tip: At this point your legs should be fully extended with the shins on top of the ball and the upper body should be in a push-up type of position being supported by your two extended arms in front of you. This will be your starting position.

3. While keeping your back completely straight and the upper body stationary, pull your knees in towards your chest as you exhale, allowing the ball to roll forward under your ankles. Squeeze your abs and hold that position for a second.

4. Now slowly straighten your legs, rolling the ball back to the starting position as you inhale.

Variation: This can be done with straight legs.

1. Lie on an exercise mat or a flat bench with your legs off the end.

2. Place your hands either under your glutes with your palms down or by the sides holding on to the bench (or with palms down by the side on an exercise mat). Also extend your legs straight out. This will be your starting position.

3. Bend your knees and pull your upper thighs into your midsection as you breathe out. Continue this movement until your knees are near your chest. Hold the contracted position for a second.

4. As you breathe in, slowly return to the starting position.

Variations: As you get more advanced, you can hold a dumbbell between your legs. You can also perform this exercise on a decline bench.

1. Lie with your back flat on a bench and your legs extended in front of you off the end.

2. Place your hands either under your glutes with your palms down or by the sides holding on to the bench. This will be your starting position.

3. As you keep your legs extended, straight as possible with your knees slightly bent but locked raise your legs until they make a 90-degree angle with the floor. Exhale as you perform this portion of the movement and hold the contraction at the top for a second.

4. Now, as you inhale, slowly lower your legs back down to the starting position.

Variations: You can also perform this exercise on the floor on top of an exercise mat. You can also add weight by holding a dumbbell in between your feet as you get more advanced.

1. Lie with your back flat on the floor (or exercise mat) and your legs extended in front of you.

2. Now bend at the knees and place your outer thighs by the floor (or mat) as you make the soles of your feet touch each other.

3. Now try pushing both soles and bringing them up as near you as possible while you keep the outer thighs on the floor (or at least almost touching it).

Tip: In this position your legs should create a diamond shape.

4. Now, cross your arms in front of you by touching the opposite shoulders. This will be your starting position.

5. As you exhale flatten your lower back to the floor while curling the torso upwards.

Tip: This will be like performing the first 1/4 movement of a sit up. Hold at the top position for a second.

6. As you inhale, slowly lower back to the starting position.

1. Hang from a chin-up bar using an underhand grip (palms facing you) that is slightly wider than shoulder width.

2. Now bend your knees at a 90 degree angle so that the calves are parallel to the floor while the thighs remain perpendicular to it. This will be your starting position.

3. As you exhale, pull yourself up while crunching your knees up at the same time until your knees are at chest level. You will stop going up as soon as your nose is at the same level as the bar.

Tip: When you get to this point you should also be finishing the crunch at the same time.

4. Slowly start to inhale as you return to the starting position.

Variations: You can also add resistance by holding a dumbbell or medicine ball between your feet but this should only be done by the most advanced athletes.

Alternatively, when you are very advanced you can also try the one-arm version where you grasp your wrist with your free hand and you work the obliques more.

1. Hang from a chin-up bar with both arms extended at arms length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backwards. This will be your starting position.

2. Raise your legs until the torso makes a 90-degree angle with the legs. Exhale as you perform this movement and hold the contraction for a second or so.

3. Go back slowly to the starting position as you breathe in.

Caution: Perform this exercise slowly and deliberately as it takes some getting used to. Also, do not be hasty and try to use weights on the first time; you'll have enough in your hands by holding your weight and also learning how to balance yourself so that you avoid swinging your torso. As you become more advanced you can hold a dumbbell in between your feet. However, you have to be very careful when adding weight to this exercise as if you add too much too quickly you could get a hernia.

Variations: This exercise can also be performed using a vertical bench that makes the exercise easier by supporting your upper back in place and by allowing you to hold yourself by placing your elbows and arms on the side pads.

1. Hang from a chin-up bar with your legs and feet together using an overhand grip (palms facing away from you) that is slightly wider than shoulder width.

Tip: You may use wrist wraps in order to facilitate holding on to the bar.

2. Now bend your knees at a 90 degree angle and bring the upper legs forward so that the calves are perpendicular to the floor while the thighs remain parallel to it. This will be your starting position.

3. Pull your legs up as you exhale until you almost touch your shins with the bar above you.

Tip: Try to straighten your legs as much as possible while at the top.

4. Lower your legs as slowly as possible until you reach the starting position.

Tip: Avoid swinging and using momentum at all times.

Variations: You can perform this exercise with ankle weights in order to make it more challenging.

1. Lie flat on the floor (or exercise mat) on your back with your arms extended straight back behind your head and your legs extended also. This will be your starting position.

2. As you exhale, bend at the waist while simultaneously raising your legs and arms to meet in a jackknife position.

Tip: The legs should be extended and lifted at approximately a 35-45 degree angle from the floor and the arms should be extended and parallel to your legs. The upper torso should be off the floor.

3. While inhaling, lower your arms and legs back to the starting position.

Variation: If you are really advanced you could use a medicine ball for added resistance.

Note: This exercise was created by Czech exercise physiologist, Dr. Vladimir Janda and is one of the most challenging sit-up variations as it completely isolates the rectus abdominals by eliminating the hip flexors.

1. Position your body on the floor in the basic sit-up position; knees to a ninety degree angle with feet flat on the floor and arms either crossed over your chest or to the sides. This will be your starting position.

2. As you strongly tighten your glutes and hamstrings, fill your lungs with air and in a slow (three to six second count) ascent, slowly exhale.

Tip: It is important to tighten the glutes and hamstrings as this will cause the hip flexors to be inactivated in a process called reciprocal inhibition, which basically means that opposite muscles to the contracted ones will relax.

3. As you inhale, slowly go back in a controlled manner to the starting position.

Variations: The exercise can be done using a dedicated abdominal bench apparatus, having a workout partner exert pulling pressure on your calves (while you maintain your feet on the ground) or wrapping your legs over barbell and pulling back.

1. Place one kettlebell between your legs and take a wider than shoulder width stance. Bend over by pushing your butt out and keeping your back flat.

2. Pick up a kettlebell and pass it to your other hand between your legs. The receiving hand should reach from behind the legs. Go back and forth for several repetitions.

1. Place one kettlebell between your legs and take a comfortable stance. Bend over by pushing your butt out and keeping your back flat.

2. Pick up a kettlebell and pass it to your other hand between your legs, in the fashion of a "W". Go back and forth for several repetitions.

1. Place a kettlebell in front of your lead foot and clean and press it overhead with your opposite arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so, so that the palm faces forward. Press it overhead by extending the elbow.

2. Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell. Bending at the hip to one side, sticking your butt out, slowly lean until you can touch the floor with your free hand. Keep your eyes on the kettlebell that you hold over your head at all times.

3. Pause for a second after reaching the ground and reverse the motion back to the starting position.

1. Position your body on the vertical leg raise bench so that your forearms are resting on the pads next to the torso and holding on to the handles. Your arms will be bent at a 90 degree angle.

2. The torso should be straight with the lower back pressed against the pad of the machine and the legs extended pointing towards the floor. This will be your starting position.

3. Now as you breathe out, lift your legs up as you keep them extended. Continue this movement until your legs are roughly parallel to the floor and then hold the contraction for a second.

Tip: Do not use any momentum or swinging as you perform this exercise.

4. Slowly go back to the starting position as you breathe in.

Variations: As you become more advanced you can start to rotate your pelvis forward at the top of the movement to really engage the lower abs. You may also straighten your legs to increase the difficulty of this movement.

1. Connect a rope attachment to a high cable cable and position a mat on the floor in front of it.

2. Grab the rope with both hands and kneel approximately two feet back from the tower.

3. Position the rope behind your head with your hands by your ears.

4. Keep your hands in the same place, contract your abs and pull downward on the rope in a crunching movement until your elbows reach your knees.

5. Pause briefly at the bottom and rise up in a slow and controlled manner until you reach the starting position.

6. Repeat the same downward movement until you're halfway down, at which time you'll begin rotating one of your elbows to the opposite knee.

7. Again, pause briefly at the bottom and rise up in a slow and controlled manner until you reach the starting position.

8. Repeat the same movement as before, but alternate the other elbow to the opposite knee.

9. Continue this series of movements to failure.

Tip: Keep your elbows in tight when doing the normal crunching movement, but extend them outward when doing the oblique twist. This technique will open your body for a greater rotation, as well as allow your elbow to drive backward with more force.

Variation: This can be done standing.

1. Lie on an exercise mat with your legs extended and your hands either palms facing down next to you or under your glutes.

Tip: My preference is with the hands next to me. This will be your starting position.

2. Bend your knees and pull your upper thighs into your midsection as you breathe out. Continue the motion until your knees are around chest level. Contract your abs as you execute this movement and hold for a second at the top.

Tip: As you perform the motion, the lower legs (calves) should always remain parallel to the floor.

3. Return to the starting position as you inhale.

Variations: You can hold a dumbbell between your feet to add resistance or you can also use an ankle attachment to add weight via a low cable machine. Alternatively, you may also use exercise bands or a medicine ball between the knees.

1. Lie on your stomach with your arms out to your sides. This will be your starting position.

2. Using your lower back muscles, extend your spine lifting your chest off of the ground. Do not use your arms to push yourself up. Keep your head up during the movement. Repeat for 10-20 repetitions.

1. For this exercise you will need a medicine ball and a partner. Stand back to back with your partner, spaced 2-3 feet apart. This will be your starting position.

2. Hold the ball in front of the trunk. Open the hips and turn the shoulders at the same time as your partner.

3. For full rotation, you and your partner should twist in the same direction, i.e. counter-clockwise.

4. Pass the ball to your partner, and both of you can now twist in the opposite direction to repeat the procedure.

1. Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put one hand beside your head and the other to the side against the floor.

2. Make sure your feet are elevated and resting on a flat surface.

3. Now lift the shoulder in which your hand is touching your head.

4. Simply elevate your shoulder and body upward until you touch your knee. For example, if you have your right hand besides your head, then you want to elevate your body upwards until your right elbow touches your left knee. The same variation can be applied doing the inverse and using your left elbow to touch your right knee.

5. After your knee touches your elbow, lower your body until you have reached the starting position.

6. Remember to breathe in during the eccentric (lowering) part of the exercise and to breathe out during the concentric (upward) part of the exercise.

7. Continue alternating in this manner until all of the recommended repetitions for each side have been completed.

Note: While you cannot add resistance to this exercise you can concentrate on perfect execution and slow speed.

1. Start out by lying on your right side with your legs lying on top of each other. Make sure your knees are bent a little bit.

2. Place your left hand behind your head.

3. Once you are in this set position, begin by moving your left elbow up as you would perform a normal crunch except this time the main emphasis is on your obliques.

4. Crunch as high as you can, hold the contraction for a second and then slowly drop back down into the starting position.

5. Remember to breathe in during the eccentric (lowering) part of the exercise and to breathe out during the concentric (elevation) part of the exercise.

Note: While you cannot add resistance to this exercise you can concentrate on perfect execution and slow speed.

1. Connect a standard handle to a tower. Move cable to highest cable position.

2. Stand with side to cable. With one hand, reach up and grab handle with underhand grip.

3. Pull down cable until elbow touches your side and the handle is by your shoulder.

4. Position feet hip-width apart. Place free hand on hip to help gauge pivot point.

5. Keep arm in static position. Contract oblique to bring the weight down in a side crunch.

6. Once you reach maximum contraction, slowly release the weight to the starting position. The weight stack should never be unloaded in a resting position. The aim is constant tension during the set.

7. Repeat to failure.

8. Then, reposition and repeat the same series of movements on the opposite side.

Tip: Keep your arm tucked in tight to your side; don’t move it. This technique will ensure the weight is isolated directly to the obliques and not your biceps or shoulder.

1. Connect a standard handle to a tower, and position the cable to shoulder height.

2. With your side to the cable, grab the handle with one hand and step away from the tower. You should be approximately arm's length away from the cable, with the tension of the weight on the cable. Align outstretched arm with cable.

3. With your feet positioned hip-width apart, pull the cable into your chest and grab the handle with your other hand. Both hands should be on the handle at this time.

4. Facing forward, press the cable away from your chest. You core should be tight and engaged.

5. Keeping your hips straight, twist your torso away from the cable until you get a full quarter rotation.

6. Maintain your rigid stance and straight arms. Return to the neutral position in a slow and controlled manner. Your arms should be extended in front of you.

7. With the side tension still engaging your core, bring your hands to your chest and immediately press outward to a fully extended position. This constitutes one rep.

8. Repeat to failure.

9. Then, reposition and repeat the same series of movements on the opposite side.

Tip: The closer you keep your feet together, the greater the core activation. A wide base puts the pressure on your legs instead of your core.

1. Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.

2. Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised.

Variation: These can be done with weighted plates on your back.

1. Lie down on the floor or an exercise mat with your legs fully extended and your upper body upright. Grab the plate by its sides with both hands out in front of your abdominals with your arms slightly bent.

2. Slowly cross your legs near your ankles and lift them up off the ground. Your knees should also be bent slightly.

Note: Move your upper body back slightly to help keep you balanced turning this exercise. This is the starting position.

3. Move the plate to the left side and touch the floor with it. Breathe out as you perform that movement.

4. Come back to the starting position as you breathe in and then repeat the movement but this time to the right side of the body.

Tip: Use a slow controlled movement at all times. Jerking motions can injure the back.

1. To begin, lie down on a bench with a barbell resting on your chest. Position your legs so they are secure on the extension of the abdominal bench. This is the starting position.

2. While inhaling, tighten your abdominals and glutes. Simultaneously curl your torso as you do when performing a sit-up and press the barbell to an overhead position while exhaling.

Tip: Use your arms to push the barbell out as you perform this exercise while still focusing on the abdominal muscles.

3. Lower your upper body back down to the starting position while bringing the barbell back down to your torso. Remember to breathe in while lowering the body.

Caution: It is best to have a spotter while performing this exercise so that it is easier to get the barbell and also get rid of it. Also, always start with an empty bar and do not use jerking motions at any time.

Variations: You can also use a decline bench when you are more advanced.

1. Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise.

2. Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor. This is the starting position.

3. While inhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor. At the end of this movement your knees will be touching your chest.

4. Hold the contraction for a second and move your legs back to the starting position while exhaling.

1. Kneel 1-2 feet in front of a cable system with a rope attached.

2. After selecting an appropriate weight, grasp the rope with both hands reaching overhead. Your torso should be upright in the starting position.

3. To begin, flex at the spine, attempting to bring your rib cage to your legs as you pull the cable down.

4. Pause at the bottom of the motion, and then slowly return to the starting position.

5. These can be done with twists or to the side to hit the obliques.

Variation: This can be done standing.

1. Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.

2. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped. This is the starting position.

3. Twist your torso to the right side until your arms are parallel with the floor while breathing out.

4. Hold the contraction for a second and move back to the starting position while breathing out. Now move to the opposite side performing the same techniques you applied to the right side.

Variation: As you get more advanced, you can hold a weight with both arms for resistance.

1. To begin, lie down with your back pressed against the floor or on an exercise mat (optional). Your arms should be fully extended to the sides with your palms facing down.

Note: The arms should be stationary the entire time.

2. With a slight bend at the knees, lift your legs up so that your heels are about 6 inches off the ground. This is the starting position.

3. Now lift your left leg up to about a 45 degree angle while your right leg is lowered until the heel is about 2-3 inches from the ground.

4. Switch movements by raising your right leg up and lowering your left leg. Remember to breathe while performing this exercise.

Variation: As you get more advanced, you can wear ankle weights for resistance.

1. Start out by sitting at the end of a flat bench with a barbell placed on top of your thighs. Your feet should be shoulder width apart from each other.

2. Grip the bar with your palms facing down and make sure your hands are wider than shoulder width apart from each other. Begin to lift the barbell up over your head until your arms are fully extended.

3. Now lower the barbell behind your head until it is resting along the base of your neck. This is the starting position.

4. While keeping your feet and head stationary, move your waist from side to side so that your oblique muscles feel the contraction. Only move from side to side as far as your waist will allow you to go. Stretching or moving too far can cause an injury to occur.

Tip: Use a slow and controlled motion.

5. Remember to breathe out while twisting your body to the side and in when moving back to the starting position.

1. Sit on a bench with the legs stretched out in front of you slightly below parallel and your arms holding on to the sides of the bench. Your torso should be leaning backwards around a 45-degree angle from the bench. This will be your starting position.

2. Bring the knees in toward you as you move your torso closer to them at the same time. Breathe out as you perform this movement.

3. After a second pause, go back to the starting position as you inhale.

Variations: You can also perform this exercise on a mat on the floor just by placing your arms to the sides. In this case, the legs will be stretched and elevated slightly over the floor. Also, as you become more advanced you can hold a dumbbell in between your feet or attach a cable to them for added resistance. However, you have to be very careful when adding weight to this exercise as if you add too much too quickly you could get a hernia.

Works your obliques and helps stabilize your spine.

1. Lie on your side and support your body between your forearm and knee to your feet.

2. Hold position for two to four seconds.(slowly build up to holding it for longer)

3. Repeat on the other side.

1. Lying on your right side and keeping your left leg over your right one, place your right hand in a comfortable spot and clasp your left hand behind your head.

2.Bring your torso and left leg toward each other as you pull with your obliques.

3. Squeeze for a moment and return to the starting position.

Variation: You can use ankle weights to make it tougher.

1. Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.

2. Place your hands behind your head and lock them together by clasping your fingers. This is the starting position.

3. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Breathe out when performing this part of the exercise.

4. Once you feel the contraction for a second, lower your upper body back down to the starting position while inhaling.

Variations:

1. This exercise can be performed with a weighted plate being held by both arms resting on the chest. The way to perform this exercise is to cross your arms by making an X and grabbing the weighted plate.

Note: Your hands will no longer be behind your head.

2. This variation may be difficult to perform at first so start out using little to no weights until you feel comfortable with the movements.

1. You will need a tire and a sledgehammer for this exercise. Stand in front of the tire about two feet away from it with a staggered stance. Grip the sledgehammer.

2. If you are right handed, your left hand should be at the bottom of the handle, and your right hand should be choking up closer to the head.

3. As you bring the sledge up, your right hand slides toward the head; as you swing down, your right hand will slide down to join your left hand. Slam it down as hard as you can against the tire. Control the bounce of the hammer off of the tire.

4. Repeat on the other side.

1. Connect a standard handle on a tower, and move the cable to the lowest cable position.

2. With your side to the cable, grab the handle with one hand and step away from the tower. You should be approximately arm's length away from the cable, with the tension of the weight on the cable. Your outstretched arm should be aligned with the cable.

3. With your feet positioned shoulder width apart, squat down and grab the handle with both hands. Your arms should still be fully extended.

4. In one motion, pull the handle up and across your body until your arms are in a fully-extended position above your head.

5. Keep your back straight and your arms close to your body as you pivot your back foot and straighten your legs to get a full range of motion.

6. Retract your arms and then your body. Return to the neutral position in a slow and controlled manner.

7. Repeat to failure.

8. Then, reposition and repeat the same series of movements on the opposite side.

Tip: You will twist your entire body with this exercise, but focus on getting maximal torso rotation and a strong clinch at the end of the movement. To ensure a good mind-muscle connection, keep your abs tense at all times.

1. Connect a standard handle to a tower, and move the cable to the highest cable position.

2. With your side to the cable, grab the handle with one hand and step away from the tower. You should be approximately arm's length away from the cable, with the tension of the weight on the cable. Your outstretched arm should be aligned with the cable.

3. With your feet positioned shoulder width apart, reach upward with your other hand and grab the handle with both hands. Your arms should still be fully extended.

4. In one motion, pull the handle down and across your body to your front knee while rotating your torso.

5. Keep your back and arms straight and core tight while you pivot your back foot and bend your knees to get a full range of motion.

6. Maintain your stance and straight arms. Return to the neutral position in a slow and controlled manner.

7. Repeat to failure.

8. Then, reposition and repeat the same series of movements on the opposite side.

Tip: You will twist your entire body with this exercise, but really focus on getting maximal torso rotation and a strong clinch at the end of the movement. To ensure a good mind-muscle connection, keep your abs tense at all times.

1. Lay on the ground on your back with your knees bent. Hold the ball with one hand, extending the arm fully behind your head. This will be your starting position.

2. Initiate the movement at the shoulder, throwing the ball directly forward of you as you sit up, attempting to go for maximum distance.

3. The ball can be thrown to a partner or bounced off of a wall.

1. Lay on the ground on your back with your knees bent.

2. Hold the ball with both hands, extending the arms fully behind your head. This will be your starting position.

3. Initiate the movement at the shoulder, throwing the ball directly forward of you as you sit up, attempting to go for maximum distance.

4. The ball can be thrown to a partner or bounced off of a wall.

1. Connect a standard handle on a tower, and move the cable to the lowest cable position.

2. With your side to the cable, grab the handle with one hand and step away from the tower. You should be approximately arm's length away from the cable, with the tension of the weight on the cable. Your outstretched arm should be aligned with the cable.

3. With your feet positioned shoulder width apart, squat down and grab the handle with both hands. Your arms should still be fully extended.

4. In one motion, pull the handle up and across your body until your arms are in a fully-extended position above your head.

5. Keep your back straight and your arms close to your body as you pivot your back foot and straighten your legs to get a full range of motion.

6. Retract your arms and then your body. Return to the neutral position in a slow and controlled manner.

7. Repeat to failure.

8. Then, reposition and repeat the same series of movements on the opposite side.

Tip: You will twist your entire body with this exercise, but focus on getting maximal torso rotation and a strong clinch at the end of the movement. To ensure a good mind-muscle connection, keep your abs tense at all times.

Variation: If you pull you right knee to your left side ribs and vice versa you can work your obliques.

1. To begin, lie down on the floor or an exercise mat with your back pressed against the floor. Your arms should be lying across your sides with the palms facing down.

2. Your legs should be touching each other. Slowly elevate your legs up in the air until they are almost perpendicular to the floor with a slight bend at the knees. Your feet should be parallel to the floor.

3. Move your arms so that they are fully extended at a 45 degree angle from the floor. This is the starting position.

4. While keeping your lower back pressed against the floor, slowly lift your torso and use your hands to try and touch your toes. Remember to exhale while perform this part of the exercise.

5. Slowly begin to lower your torso and arms back down to the starting position while inhaling. Remember to keep your arms straight out pointing towards your toes.

1. Stand upright holding an exercise ball with both hands. Extend your arms so the ball is straight out in front of you. This will be your starting position.

2. Rotate your torso to one side, keeping your eyes on the ball as you move. Now, rotate back to the opposite direction. Repeat.

1. To begin, lie down on the floor or an exercise mat with your back pressed against the floor. Your arms should be lying across your sides with the palms facing down.

2. Your legs should be crossed by wrapping one ankle around the other. Slowly elevate your legs up in the air until your thighs are perpendicular to the floor with a slight bend at the knees.

Note: Your knees and toes should be parallel to the floor as opposed to the thighs.

3. Move your arms from the floor and cross them so they are resting on your chest. This is the starting position.

4. While keeping your lower back pressed against the floor, slowly lift your torso. Remember to exhale while perform this part of the exercise.

5. Slowly begin to lower your torso back down to the starting position while inhaling.

Variations: This exercise can be performed with a weighted plate resting across your chest with your arms holding it. This can be a bit challenging for those who have never performed this exercise with weights. Always try the exercise without weights before moving to weighted plates.

You can also perform this exercise with your hands clasped behind your head. This is a great way to add variety to your routine.

1. To begin, lie down on an exercise ball with your left side of the torso pressed against the ball.

2. Your feet should be on the floor while your legs are crossed and hanging from the ball. Hold a weighted plate with your right hand directly to the right side of your head.

Tip: Make sure the smooth side of the plate is resting against your head.

3. Place your left arm across your torso so that your palm is on your obliques. There should be a right angle between your left forearm and upper arm. This is the starting position.

4. Raise the side of your torso up by laterally flexing at the waist while exhaling.

5. Hold the contraction for a second and slowly lower yourself back down to the starting position while inhaling.

6. Switch sides and repeat the exercise.

Caution: If new to this exercise it is best to perform it without any weights until you develop good form.

1. Lie flat on your back with your feet flat on the ground or resting on a bench with your knees bent at a 90 degree angle.

2. Hold a weight to your chest, or you may hold it extended above your torso. This will be your starting position.

3. Now, exhale and slowly begin to roll your shoulders off the floor. Your shoulders should come up off the floor about 4 inches while your lower back remains on the floor.

4. At the top of the movement, flex your abdominals and hold for a brief pause.

5. Then inhale and slowly lower yourself back down to the starting position.

1. Start out by strapping the bands around the base of the decline bench. Place the handles towards the inside of the decline bench so that when lying down, you can reach for both of them.

2. Position your legs through the decline machine until they are secured. Now reach for the exercise bands with both hands. Use a pronated (palms forward) grip to grasp the handles. Position them near your collar bone and rotate your wrist to a neutral grip (palms facing the torso).

Note: Your arms should remain stationary throughout the exercise. This is the starting position.

3. Move your torso upward until your upper body is perpendicular to the floor while exhaling. Hold the contraction for a second and lower your upper body back down to the starting position while inhaling.

Variations: You can also use a stationary post and wrap the exercise band around it to perform this exercise. Simply lie down on the floor and use the same techniques as described above except this time you will not be on a decline bench.

Note: If you are going to perform the exercise in this manner, it is best to have a partner hold your feet down.

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