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28. Sit-Up 

Nowadays it’s cool to hate sit-ups, but done with good form this classic is still effective. Lying on the ground with your knees bent, contract your abs to lift your body off the ground. Try to limit movement in the lower back.

29. Twisting Sit-Up

This is another classic exercise that is often performed incorrectly. It is basically the same as the sit-up, but at the top of the movement bring the opposite elbow towards the knee. Avoid over-rotating, and keep your chest up throughout to avoid excessively rounding your back.

30. Crunch

Lie on your back with your knees bent and feet flat on the floor. With your hands behind the head, contract your core and curl your upper back up from the floor. Hold briefly, and then lower yourself back down.

31. Reverse Crunch

Lie flat on the ground with your hips flexed at 90 degree and knees bent. Pull your knees towards your head to lift your buttocks off the ground. Done correctly, this variation recruits more of the lower abs and obliques than the regular crunch.

32. Side Crunch

Set up in the same position as the regular crunch. As you lift your upper body up from the floor, keep your hands behind your head and reach one of your elbows towards the opposite knee.

33. Flutter Kick

Start lying on your back with arms at your sides and palms facing down. With your legs extended, lift the heels a few inches off the ground. Engage your core, and make small up-and-down kicks with the legs.

34. Bicycle

Lie down on the ground with your knees bent and hands behind your head. Lift your legs off the ground and make a pedalling motion (like you’re riding a bicycle!). With your hands behind your head, bring your opposing elbow to meet each leg as it comes toward you.

35. Superman

Lie face-down on the ground with your arms outstretched in front of you. Simultaneously lift your arms, legs and torso off the ground. Focus on squeezing your glutes throughout.

36. Bird Dog

The Bird Dog is a great core exercise that emphasises lower back strength and balance. Start on all fours with your back flat. Raise one arm forward while simultaneously lifting your opposite leg until both limbs are in line with your torso. Slowly bring your leg and arm back to the starting position and then repeat with the opposite limbs.

37. Dead Bug

As recommended by Tony Gentilcore, the dead bug involves lying flat on your back with your knees bent at 90 degrees and your arms pointing towards the ceiling. Flatten your back against the floor and exhale as you lower one leg and the opposing arm until they are just hovering above the ground. Pause, return to the starting position, and then repeat with the opposing limbs.


38. Plank

Lie face down with your forearms on the floor and hands clasped. Extend the legs behind you and rise up on to your toes. Keeping the back straight, tighten your core, quads and glutes and hold the position for 30-60 seconds (or as long as you can).

39. Feet-Elevated Plank

Make the conventional plank more difficult by finding a raised surface such as a chair or low table (you don’t want the surface to be too high).

40. Side Plank

On your side, with just one foot and one forearm touching the ground, raise your body up and keep your body in a straight line.

41. Feet-Elevated Side Plank

Again, elevating your feet makes this plank variation more difficult. You can make this even more difficult by combining it with hip abduction, adduction or a reach (as seen in the video link).

42. RKC Plank

Get in to the regular plank position, but place your arms out further in front of you, and a little closer together. Squeeze your glutes, quads and abs as hard as you possibly can. Your whole body should be trembling; you won’t be able to hold this anywhere near as long as the regular plank.

43. Lying Straight-Leg Raise

Lie flat on the ground with your legs straight. Contract your abdominals and lift your legs until your hips are bent at 90 degrees. Lower the legs slowly to the ground.

44. Hanging Knee-Tuck

Hanging from a bar or rafter, pull your knees towards your chest. Keep your abs braced, and avoid swinging.

45. Hanging Leg-Raise

To take the hanging knee-tuck to the next level, try it with your legs straight instead. I’m willing to bet you’ll be shocked at how difficult it is.

46. Oblique Hanging Leg-Raise

Once again hanging from a bar or rafter, bend your knees and pull them to one side to target your obliques. Return to the starting position and repeat with the opposite side.

47. Windshield Wiper

Lying on your back with your arms spread wide for stability, lift your legs so that your hips are bent 90 degrees. Keeping your core tight, rotate you legs from side to side to mimic windscreen wipers. Spare the spine by limiting your range of motion.

48. L-Sit

This is far from the type of sitting that you’re used to. Sit on the ground with your feet out in front of you and your arms at your sides. Place your hands at your sides and lift your entire body off the ground while keeping your legs out straight in front of you.

49. Dragon Flag

Lie flat on your back and hold on to something behind your head. With nothing but your upper back on the floor, lift your entire body off the floor and keep it in a straight line by bracing, well, pretty much everything. This one’s seriously tough.