If you’re tired of plank holds, bored with crunches and can’t bear to do another leg raise then we’ve got the moves for you. Before we get you too excited, heed this warning: there are multiple elements to these challenging exercises. While they’re guaranteed to work your core, they’re not for the faint-hearted and they’ll hit your abs in more ways than one!

How to nail it:

  • Hold a high plank with shoulder blades retracted.
  • Lift your right hand then your left hand.Keeping your body as still as possible.
  • Now reach back with your right hand and touch your left ankle. Place your hand back on the ground and reach back with your left hand to touch your right ankle.
  • Keep your core engaged throughout the move and keep a neutral spine.

If touching your ankle is a bit tricky, start by touching your opposite knee or shin instead.

There are three parts to this move. A knee crunch to the middle, a knee crunch to your left elbow and a knee crunch to your right elbow.

How to nail it:

  • As you push back into three-legged dog, keep your pinky toe facing the ground to prevent twisting through your mid section.
  • As you crunch your knee forward, it’s okay to have a little rounding through your back, provided you’re crunching your core.
  • Keep your neck neutral by focusing on a point on the ground about 30cm ahead of you.
  • Take this move slowly and focus on getting your knee as close to your chin or elbow as possible for more core activation.

How to nail it:

  • Before you jump forward, sit your bottom back into a squat and spring forward on your toes using your arms for momentum.
  • Land softly before jumping back into a plank position.
  • Take small steps with your hands, the smaller the better.
  • Protect your back by bending your knees slightly as you stand back up.

Jumping back into plank can be intimidating at first. Try stepping back one foot at a time until you get the hang of it.

There’s quite a lot to this move, here’s the breakdown: raise your feet and do two zig zags (left foot over right foot, right foot over left foot), now move your feet up and down on train tracks (right foot up, left down then left foot up, right down) bring them back together and kick them up to the sky, keeping your ankles together. That’s one rep!

How to nail it:

  • Keep your belly button pulled down towards your spine throughout the move.
  • Keep your hands, palms facing downs, out at your sides to help stabilise.
  • Start slow, focusing on using your lower abs before speeding up the pace.
The ab-tacular work out:

Beginners: 8 reps of each exercise. 3 rounds.

Intermediate: 10-12 reps of each exercise. 3 rounds.

Advanced: 15 reps of each exercise. 4 rounds.