Abs & Core
	Ball Crunches Lie with the ball resting under the mid/lower back and place hands behind the head or across the chest. Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips. As you curl up, keep the ball stable.
	All Around Crunches Begin with your body straight over the ball, weight extended behind you (not shown). Contract the abs to lift and bring the weight over the head, crunching up and twisting to the right, contracting the right side of the waist. Repeat for all reps and then switch sides.
	Plank Begin on your forearms and knees and then lift up until you're on your elbows and toes, back flat, in a straight line from head to heels. Tilt your pelvis and contract your abs to prevent your rear end from sticking up in the air. Hold for as long as you can with perfect form.
	Ball Squeeze & Lift Lie on right side with ball between shins, squeezing it to hold it in place. Keep hips stacked and abs tight to stabilize your body. Squeeze inner thighs and contract the waist and hip muscles to lift the ball in the air. Lower and repeat for 10 to 12 reps and then switch sides. Do one set and work up to 2 to 3 sets over time.
	Bicycle Lie on the floor with knees bent and hand behind the head. Lift the shoulder blades off the ground and straighten left leg out while bringing the left elbow toward the right knee. Switch sides, bringing the right elbow toward the left knee. Continue alternating sides in a pedaling motion. The Bicycle exercise is the best move to target the rectus abdominis (i.e., the 'six pack') and the obliques (the waist), according to a study done by the American Council on Exercise. To do this exercise correctly: 1. Lie face up on the floor and lace your fingers behind your head. 2. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck. 3. Straighten the left leg out while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee. 4. Switch sides, bringing the right elbow towards the left knee. 5. Continue alternating sides in a 'pedaling' motion for 12-16 reps.
	Plank with Ab-roll Start in plank (push-up) position with stomach in and back flat (don't sag in the middle). Roll the ball toward you with your feet, tightening the abs into a crunch. For a challenge, bring the ball into a pike, keeping legs straight.
	Oblique Crossover Crunches Lie on your back, and cross the left foot over the right knee. Lift the shoulder blades off the floor and twist to the left, bringing the right shoulder toward the left knee. Lower back down and repeat for all reps before switching sides.
	Medicine Ball Crunches Lie on your back with knees bent, medicine ball between the knees. Squeeze inner thighs to hold ball in place. Put hands behind head (cradle your head gently) and lift shoulders and hips off the ground in a crunch. Lower and repeat.
	Side Plank with Oblique Twist Begin by lying on your side. Push up so that your body is supported by the right arm, feet stacked. Straighten left arm and sweep the left arm down and twist the body, turning it toward the floor while keeping the rest of the body in place.
	Full Vertical Crunch In a full verticul crunch, you really work the abs by involving both the upper and lower body. To do it right: 1. Lie on your back and extend the legs up towards the ceiling. 2. Place hands behind your head (lightly cupping it) and contract the abs to lift the shoulder blades off the floor. 3. At the same time, press the heels towards the ceiling, creating a 'u' shape with the torso. 4. Lower down and repeat for 12-16 reps.
	Reverse Crunch It may seem like the reverse crunch is for the lower abs but, remember, the rectus abdominis is one long muscle, so you can't separate upper from lower. To do this move right: 1. Lie on the floor and place hands on the floor or behind the head. 2. Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed. 3. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling. 4. Lower and repeat for 12-16 reps. 5. It's a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.
	Long Arm Crunch This move, emphasizes the upper part of the abs. To do it right: 1. Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears. 2. Contract the abs and lift the shoulder blades off the floor. 3. Keep the arms straight and avoid straining the neck. If you feel neck pain, take one hand behind the head while keeping the other arm extended. 4. Lower and repeat for 12-16 reps.
	Leg raise The captain's chair leg raise is the second most effective move for the rectus abdominis as well as the obliques. You can do a variety of exercises on the captain's chair, which is a rack with padded arms that allows your legs to hang free and can be found in most health clubs and gyms. The key to keeping this move safe and effective is, first, to avoid swinging the legs or using momentum to bring the legs up. Second, keeping the knees bent will help you focus more on the abdominals and less on the hip flexors. To do it right: 1. Stand on chair and grip handholds to stabilize your upper body. 2. Press your back against the pad and contract the abs to raise the legs and lift knees towards your chest. 3. Don't arch the back or swing the legs up. 4. Slowly lower back down and repeat for 1-3 sets of 12-16 reps.