The New Rules of Abs
Master these seven static floor exercises.
The basic plank—toes and forearms on the floor, shoulder blades pulled and down, butt down, body straight—is harder than you might realize. But once you can hold it for 60 to 90 seconds with ease, move on to a more challenging version of the classic. (The exercises are organized in ascending order of difficulty.) Do them in front of a mirror so that you can monitor your form, and be sure to break when it goes off.
Front Plank and Row
In a plank position, with your shoulder blade pulled back and down, pull a cable or piece of fitness tubing toward your chest and hold for a few seconds before returning with control. Keep the resistance in a range that allows 10 to 15 reps. Repeat on the other side.