Free Workout Guides

Build Inner Strength

Get rock hard abs by concentrating on all areas of your core
ab exercise circuit from the Australian strength coach Ian King works your entire midsection, which means a visible six-pack (for your cover shoot) and stronger stabilizing muscles around your spine (for back health and sports). Do two or three circuits 3 or 4 days a week. Perform one ab exercise after another with about 30 seconds of rest in between, then rest for 1 minute between circuits.

Knee Up
Lie on your back with your feet flat on the floor, arms stretched out to a T for balance and knees bent 90 degrees. Press your lower back flat into the floor as you raise your legs until your hips are bent 90 degrees 1. Straighten your legs slightly, then lower them as far as you can without allowing your lower back to lose contact with the floor 2. Take 3 seconds to lift and 3 seconds to lower your legs. Do 10 to 15 repetitions. As you improve: Straighten your legs more.

Situp
Start on your back, feet flat, and hold your arms alongside your body (palms down) 1. Slowly lift your torso to a sitting position 2. Pause, then slowly lower your torso to the floor. Take 3 seconds going up and 3 going down, or do the exercise as slowly as you can. Do 10 to 15 repetitions. As you improve: When you can do 15 repetitions, add 1 second to the lowering portion of the move and reduce your repetitions to 10.

Wrist-to-Knee Situp
Lie on your back, hips bent 90 degrees, lower legs parallel to the floor. Touch your fingers to your temples at an angle, your forearms forming a 90-degree angle 1. Raise your head, shoulders, and butt off the floor 2. Bring your left knee up toward your chest, rotate at your waist, and touch your right wrist to your left knee 3. Repeat on the other side, left wrist to right knee, taking 2 seconds to go up and 2 seconds to go down. Do 10 to 15 repetitions. As you improve: Pull your elbows back, forming a wider angle with your forearms.