Windshield Wipers

Windshield wipers are excellent at activating the core stabilizing muscles. It also helps develop lower abdominal strength to stabilize the pelvis during leg movements.

Muscles targeted: obliques, abs, glutes

Start by lying on your back on the floor, spread your arms out to your sides so that you form a ‘T-bone’. Now raise both legs making sure that you keep them together up in the air 90 degrees. Rotate your legs to one side stopping before they touch the ground. Make sure that your hands and back remain flat on the ground. Now rotate your legs to the other side. You’ve just completed one rep.

Now do about 3 sets of 15 reps.    

Bicycle Crunches

Bicycle crunches are one of the most effective moves for strengthening the abdominal muscles. To get the most out of this exercise you have to make sure that your form is on point.

Muscles targeted: abs, hips, obliques

Start by lying on the floor with your lower back pressed firmly to the ground (suck in your stomach to make sure that your deep abs are targeted). Now put your hands behind your head and bring your knees in towards your chest while lifting your shoulder blades off the ground. Straighten your right leg out so that it makes about a 45 degree angle to the ground while turning your upper body to the left, bring your right elbow towards the left knee.

Now straighten your left leg out so that it makes about a 45 degree angle to the ground while turning your upper body to the right, bring your left elbow towards the right knee. You have just completed one rep.

Now start by doing about 3 sets of 15 reps.

Crunches

Abdominal crunches are one of the best moves you can do to build core strength. While this is a great exercise, doing it alone won’t get you a flat stomach.

Muscles targeted: abs

Start by lying on the ground, put your feet back by bending the knees and place your hands behind your head. Slowly, tighten your abdominal muscles and bring your head and shoulders about 1 to 2 inches above the ground. Maintain that position for a couple of seconds the lower your back to the floor. You’ve completed one rep.

Repeat for about 10 to 25 reps making sure that you maintain form for each rep.