01 Bicycle
TARGET Upper, lower and side abs
DIFFICULTY RATING
WHY This move's a three-in-one: keeping your legs elevated targets the lower abs, but the crunching and twisting motion also targets the upper abs and obliques, while helping with rotational strength.
HOW Lie on the floor with your fingertips by your head and feet slightly off the floor. Bring one knee up and move your opposite elbow towards it, then lower and repeat the move on the other side.
02 Crunch
TARGET Upper abs
DIFFICULTY RATING
WHY By keeping things slower and more controlled than the traditional sit-up, the crunch targets the core rather than hip flexors, while minimising stress on your lower back. It's unfashionable, but still has a place in your routine.
HOW Lie flat on your back with knees bent and hands touching your temples. Contract your abs to raise your shoulders and curl your chest towards your knees. Pause at the top and squeeze your abs, then lower slowly to the start.
03 Crunch reach
TARGET Upper abs
DIFFICULTY RATING
This move forces you to keep the form strict, increasing the tension on your abs and the contraction at the top
