Cable Crunch

Difficulty: 3/10
Intensity: 6/10
Reps: 4 sets * 20 reps
Muscles: Abs

Kneel below a high pulley that contains a rope attachment. Grasp cable rope attachment and lower the rope until your hands are near your cheeks.
Crunch down with your abs so tht your face gets very close to the ground. Kneel back up slowly and inhale.
Repeat for the desired amount of reps.

Air Bike

Difficulty: 5/10
Intensity: 5/10
Reps: 20 for each side
Muscles: Abs

Start off lying flat as if you were going to perform a sit up putting your hands behind your head and lifting your shoulders into a crunch position.
Bring your knees up so that they are perpendicular with the floor and your lower legs are parallel with the ground as this will be your starting position.
Slowly go through a cycle pedal motion kicking forward with your right leg and bringing in the knee of the leg.
Next bring your right elbow close to your left knee by cruching to the side.
Return back to the starting position as you breathe in then crunch to the opposite side as you cycle your legs and bring your left elbow close to your right knee.
Reduce the speed of the exercise for more intensity and better results.

Abs Pendulum

Difficulty: 3/10

Intensity: 4/10

Reps: n reps

Muscles: Abs

Start off by laying with oyur back flat on the floor, your legs together extended out in front of you and your hands placed out to your sides so that you are in a 'T' position.

Slowly lift your legs up and over your body so that you are creating a right angle to the floor, then twisting only at your hips, lower your feet slowly to the floor to your right without losing any control.

As soon as you feel a stretch in your oliques, return to the starting position and repeat on the opposite side.

Abs: Bird Dog

Difficulty: 4/10
Intensity: 7/10
Reps: 15

Muscles: Six-pack muscles, obliques, hips and low-back muscles.

This exercise is very simple, it calls bird dog, because you need to put your knees on the floor, and up your left hand and your right leg, then you right hand and your left leg.

To do this exercise correctly you need to put your back straight and constrict your abs. Try to do the entire exercise very slowly and do about 15 reps on each side.