Okay! We know summer is around the corner, and feels like its already here in some places. So we’ve put together a few tips on how to get those stomach muscles ready for the boys, bikinis and beaches.

Number 1: Planks

What To Do:

1. Lie face down on mat resting on the forearms, palms flat on the floor.

2. Push off the floor, raising up onto toes and resting on the elbows.

3. Keep your back flat, in a straight line from head to heels.

4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.

5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.

Number 2: Crunch w/ Heel

What To Do:

1. Lie on your back with the knees bent and the hands gently cradling the head.

2. Flex your feet and keep them up as your contract the abs, lifting the shoulder blades off the floor.

3. Try not to pull on the neck with your hands, but lightly support your head.

4. At the top of the crunch, press your heels into the floor while pressing your back against the mat and slightly raising the glutes off the floor.

5. Lower and repeat for 1-3 sets of 12-16 reps.

Number 3: Reverse Crunch

What To Do:

1. Lie on the floor and place hands on the floor or behind the head.

2. Bring the knees in towards the chest until they’re bent to 90 degrees, with feet together or crossed.

3. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.

4. Lower and repeat for 1-3 sets of 12-16 reps.

5. It’s a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.

Number 4: Long arm Crunch

What To Do:

1. Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears.

2. Contract the abs and lift the shoulder blades off the floor.

3. Keep the arms straight and avoid straining the neck. If you feel neck pain, take one hand behind the head while keeping the other arm extended.

4. Lower and repeat for 1-3 sets of 12-16 reps.

Number 5: Bycylce Crunch

What To do:

Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring knees up to about 45- degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Keep even, relaxed breathing throughout.

1. Lie on the floor and lace your fingers behind your head.

2. Bring the knees in towards the chest and lift the shoulder blades off the floor without pulling on the neck.

3. Straighten the left leg out while simultaneously turning the upper body to the right, taking the left elbow towards the right knee.

4. Switch sides, bringing the right elbow towards the left knee.

5. Continue alternating sides in a ‘pedaling’ motion for 1-3 sets of 12-16 reps.

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