The ab vacuum is a great exercise because it works your core nicely, and it is very simple. You can think of it as a plank done standing up.

This is so simple it can be done while waiting in line at the grocery store! But it’s still effective!

Step 1: Stand up straight and tall with your shoulders back (i.e. not hunched over) and your arms at your sides.

Now flex your abs so they are flat and tight. You want to hold this pose for 30 seconds up to 5 minutes.

Take fairly deep breaths so you feel the pressure between your lungs/diaphragm and your abdominal wall. Your lungs should be pushing on your abs, but your abs should stay flat the whole time.

Ab Vacuum video:

[video coming soon]

See more exercise guides in The Bodyweight Exercise Collection.

The Boxer Ball Crunch is an advanced version of the ball crunch. In this case, you move a lot more, which incorporates more core muscles.

Step 1: Lean back on ball like you’re doing a regular ball crunch. (But instead of crunching straight up, you will rotate your body in an oval as well as going forward and back.)

Step 2a: Contract your abs and pull your head and shoulders up, but instead of going straight up, you’ll rotate your upper body in ovals. In this example, you can see I am moving my torso in a clockwise oval.

Step 2b: Continue moving in the oval until your body is back to the start position. Be sure to face forward the entire time.

Then repeat, flowing from one rep to another.

Do at least two sets – one clockwise, one counterclockwise.

Boxer Ball Crunch video:

[video coming soon]

See more exercise guides in The Bodyweight Exercise Collection.

This is an exercise that really works your core and also feels great as a stretch. You will be lying down and twisting your spine by way of leg movement rather than torso movement.

Step 1: Lie on your back with your legs lifted and knees bent about 90 degrees. Palms should face down and press into the ground for support.

Step 2: Lower your legs to your left side, down until they almost touch the floor. The outside of your left leg will face the floor. Brace your abs and return to start position.

Step 3: Lower your legs again, this time to the right, so your right leg nearly touches the floor. Brace your abs and lift back to the starting position.

Repeat, alternating sides each time.

Lying Spinal Twist video:

[video coming soon]

See more exercise guides in The Bodyweight Exercise Collection.

For this intense ab exercise, you will need an ab wheel. If you don’t have one, I highly suggest you get one – they only cost about $8 and they make for a killer full-body workout!

Step 1: Start on knees, holding ab wheel in front of you.

Step 2: Extend out, stop just before your torso touches the floor, and come back to the starting position.

Keep your body stiff, with abs pulled in tight.

I usually breathe in as I roll out, then breathe out when I roll back.

Ab Roll Out video:

[video coming soon]

See more exercise guides in The Bodyweight Exercise Collection.

The side plank (sometimes called the transverse plank) is like the plank position, but it is done on your side. It still works your abs, but it really brings your obliques in, too.

Step 1: Start on your side, with your foot and leg against the floor. Prop yourself up on your forearm, which should be underneath your shoulder.

Step 2: Lift your pelvis into the air, putting your body in a straight line. Hold this position.

You can do this hold once per side, perhaps a 30-120 second hold each time. Or, for a slightly easier workout, you could do multiple reps per side, where each hold is only 10 seconds.

Side Plank video:

[video coming soon]

See more exercise guides in The Bodyweight Exercise Collection.