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.
Side Plank and Row
As with the side plank, you want to make sure that, if viewed from above, your body appears straight and, if viewed from the front, your butt does not droop. Pull the cable toward your side for 10 to 15 reps, then repeat on the other side.