In each move below, focus on bracing your core, not just sucking in your belly. Studies show this type of movement can activate more of your core muscles, meaning you build strength in your pelvis, back, and abdomen, not just in your rectus abdominis (a.k.a. your six-pack muscles).
How to use this list: Pick 3 to 4 of these exercises and add ’em onto a cardio day or integrate them into your strength workout. Complete 2 to 3 sets of 10 to 12 reps.
Attach the band to a high anchor (such as the top of a door or cable column) and kneel down, grabbing each side of the band. Extend the elbows out at shoulder-level, engage your abdominals, and crunch down toward your hips while contracting your abs. Slowly return to starting position and repeat for 10 to 12 reps.Kneeling Crunch
2. Reverse Crunch
Now flip it and reverse it. Anchor the band on a low support. Lie on your back, bending knees 90 degrees. Wrap band around the tops of both feet and scoot back to create tension. Abs tight and back flat, pull your knees toward your shoulders, contracting your abdominal muscles. Slowly return to starting position and repeat for 12 to 15 reps.Reverse Crunch
3. Alternating Toe Touches:
How to do:
Lie on your back with your back pressed against the floor.
Elevate one leg up in the air while slowly lifting your torso off the ground. U
Using the opposite arm, reach over and try to touch your toe (the one that is in the air). Remember to exhale while perform this part of the exercise.
Slowly begin to lower your torso and arms back down to the starting position while inhaling.
Repeat the movement on the other side.
Repeat the movement.
Try for three sets of 30 reps on each side.