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Abdominal muscles are body armour. They help protect your vital organs from damage. They keep your body performing at maximum and, when the clothes come off, they make you look terrific. This workout is the anvil where that armour is fashioned.

Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level.

What it works: lower abs, upper abs, side abs, abs, abs, abs all the way.

Tip: Always exhale when you perform any exercise that tenses the abs. This flattens your lower stomach and brings the abdominal muscles into proper alignment, increasing the pull exerted on them which strengthens them faster.