Some of these exercises can be done at home with cheap equipment, but all of the equipment you need is found at your local gym, would recommend getting a membership. 

Most of these exercises focus on your lower abdomen and core strength, building this way means that your body is left in a much healthier way than just doing loads of sit-ups or crunches as many workouts may do instead. 

Straight leg hanging leg raises (pullup bars) 

5 sets of 5-10 reps – Technique here is tense your abs and don’t tense your legs, lift your lower body with your abs alone. At first you may not be able to complete 5 in a row or all five sets, your body giving way is a good sign that the exercise is challenging your core. There are different types of leg raises you can do, hanging leg raises are very difficult if you have weak grip in your hands, so have a look at the different kinds you can try.

Oblique plate crunches 

4 sets of 10 reps, 60-80% max strength (hang a very heavy weight from your hand)

Rope Crunches 

4 sets of 10 reps, 70-90% max strength – lower your elbows with the weight and then begin, your behind and legs should basically be static throughout, if you are having trouble keeping still then lower the weight a bunch and practice the form, then work your way up.

Wheel Rollouts 

5 sets of 5-8 reps – extend as far as you can before you feel like you are going to snap/fall over.

Another note: don’t rest between reps, only between sets, and don’t rest too long or your body will start recovering and make completing the work out painful and more difficult than it needs to be.

Alternating leg raises 

Time yourself 1 minute of this – when the exercise becomes too easy then add a weight to your legs, I always aim to do at least 65 reps within the minute.

Regular leg raises 

1-minute timer again – I usually aim to do 35 reps within the minute.

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