3. Burpees:

burpees3

This exercise really gets your heart pumping while activating the rectus abdominis and the transverse abdominis.

How To Do:

  • Start by crouching on your toes with your palms on the ground.
  • In one swift motion, extend both your legs at the same time so that all of your weight is on your palms and toes while your body is entirely straight.
  • Then quickly hop back up to the starting position and stand up straight with your hands in the air.
  • Repeat at least five times more.
  • If you are interested in exercising more muscles at once,
  • you can also include a quick push up between the plank position and returning to the crouching position.

4. The Basic Bicycle:

the-basic-bicycle4

While the average crunch focuses on the top of your abs, this one will work the hard-to-reach lower portion as well. Lie on you back with your shoulders, hips and pelvis in neutral position.

How to Do:

  • Place your hands behind your head, ready to crunch.
  • Engage you abs (not your back!) and bring your knees up to around 45 degrees.
  • Slowly begin to pedal with your feet, as you would a bicycle and, at the same time,
  • Bring your elbow up to meet the opposite knee (right elbow touches left knee, then left elbow touches right knee).

5. Reverse Curl with Ball:

reverse-curl-with-ball5

How to Do:

  • Lie on your back with your arms by your sides.
  • Rest your heels and calves about knee-width apart on the ball.
  • Tense your abs and, holding the ball between your heels and thighs, raise it off the floor.
  • Slowly, return to starting position.
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