Sets: 3  Reps: 10

Your lower abs are harder to reach than the upper section but this move targets them by using your legs for resistance instead of your torso.

• Keep the back of your head and shoulders in contact with the ground.

• Once your knees reach your chest, squeeze your abs for two seconds.
  

Sets: 3  Reps: 10

You'll need to build the fast twitch muscles in your abs to get a killer six-pack. This heavy resistance move will do the job but wait until your core is warmed up before doing it.

• Keep a slight bend in your arms.

• Once your abs have lifted the weight into place, contract them for another second.

Sets: 3  Reps: 8 each side

Hitting your core from the side will ensure that all the muscle fibres in your midriff are exhausted, maximising the effect of the workout.

• Keep your arm and hips in contact with the mat.

• Crunch up and to the side, curling your torso up for a peak contraction.