Notes

The routine (repeat 3 times)

The long-arm crunch 12 reps
Reverse crunch 12 reps
Janda sit-up 12 reps
The Jacknife 12 reps
Extended plank 45 seconds

1. The long-arm crunch

How to do it Lie on your back with your knees bent and your arms straightened behind you. Then, keeping your arms straight above your head, perform a traditional crunch. The movement should be slow and controlled.

2. The reverse crunch

How to do it Lie on your back and place your hands behind your head, then bring your knees in towards your chest until they're bent to 90 degrees, with feet together or crossed. Contract your abs to curl your hips off the floor, reaching your legs up towards the ceiling, then lower your legs back down to their original position without letting your feet touch the floor. This ensures your abs are continually activated.

The exercise should be slow and controlled, with no leg swinging or overuse of hip flexors. Pay particular attention to the downward phase – it's tempting to let your legs drop, but they key is to maintain tension in the abdominals throughout the entire exercise.

3. Janda sit-up

How to do it Lie on your back with your knees bent and hands placed behind your head. Then try ‘digging’ your heels into the floor, contracting your hamstrings, whilst performing an ordinary crunch.

4. The Jacknife

How to do it Place a mat on the floor, lie down on your back and extend your arms above your head. Simultaneously lift your arms and legs toward the ceiling, until your fingertips touch your toes, then return to your starting position.

5. The extended plank

How to do it Get into a press-up position, placing your hands around 10 inches in front of your shoulders, with the toes of your shoes placed against the floor. Hold this position with your back straight and try to continue to breathe as normal.