Bring the leg forward slowly, keeping the back as straight as possible legs, doing about 10 on each side.

Daviot Kelly, Staff Reporter

Every muscle relies on your abs, hips, and lower back, aka your core. It's your base - and your centre of attraction. Here's everything you need to sculpt a rock-solid midsection.

Side Bridge

Lie on your side with your forearm on the floor under your shoulder to prop you up, and your feet stacked. Contract your core and press your forearm against the floor to raise your hips until your body is straight from ankles to shoulders. Hold for 15 to 45 seconds, then repeat on the other side. Contract your abs and butt muscles forcefully to keep your body straight.

Swiss-Ball Knee Tuck

Assume the push-up position with your shins resting on a Swiss ball, hands slightly more than shoulder-width apart. Keeping your abs tight, draw your knees toward your chest until your toes are on top of the ball. Slowly straighten your legs so the ball rolls back to the starting position. Lift your hips as you bring your knees toward you so your shins rise off the ball.

For the third exercise, lie flat on your stomach to start. Then raise yourself up onto your elbows and remain elevated with your toes pointed, keeping your legs off the ground. Keep back straight and stomach tight as you hold for 10 to 15 seconds.

The fourth exercise sees you in a position resembling the start of a push-up. Instead, you will move your leg slowly forward with knee reaching near your chest legs.

Make sure to keep the back straight throughout the exercise.

Before pulling the ball toward you, make sure you have gripped the ball adequately. - photos by Daviot Kelly/Staff Reporter

Keep the body straight with hips elevated. No slouching!

Propping up on your elbows and toe points, keep your stomach muscles contracted.

Source: www.menshealth.com