Lie flat on the floor with both hands resting by your sides, with your feet firmly flat on the floor shoulder width apart.

Slowly contract your abdominal, lower back and gluteus muscles, to lift your midsection to make a straight line through your knees - hips - shoulder.

Focus on a slow upward and downward movement, ideally 1 rep every 5 - 10 seconds, holding in the upward phase for a few seconds.

Use your hands to aid balance, avoid pressing downwards to help with the lift. Downward force should be applied only through the shoulders and feet.

A good exercise for beginners, aim for 2 sets of 8 - 12 reps in a slow controlled manner.

Intermediates aim for 3 sets of 12 reps+

Advanced use as a warm-up for 1 set of 15+ reps.

There are currently over 200 different Abdominal exercises with new training programs added each week within our members area.