Here are 5 abdominal and oblique exercises that you can do at home. Do 20 reps of each exercise. Rest for 30 seconds. Continue through in order. Do 3 full circuits. Rest 3 minutes after each circuit.

1) Crunches

Lie down on the floor on your back, with both hands either behind your head or crossed over your chest and legs up on a bench so your hamstrings are perpendicular with the floor. Forcefully crunch your body up so that your elbows touch your thighs. Hold it there for a brief moment and squeeze the abdominals to maximize blood flow. Slowly come back down to the original position just before your upper back touches the ground and repeat.

2) Jack Knives Toe Touches

Lie down on the floor on your back, with both hands extended behind you, and legs up in the air and fixated at a high point. Forcefully pull your arms up to touch your toes without moving your legs and only using your abs to do so. Hold it there for a brief moment and squeeze the abdominals to maximize blood flow. Slowly come back down to the original position.

3) Reverse Crunch

Lie down on the floor on your back, with both hands planted on the ground beside you. Forcefully pull your knees up into your ribcage so that your knees barely touch your head lifting your hips a little to do so. Hold it there for a brief moment and squeeze the abdominals to maximize blood flow. Slowly come back down to the original position where your legs are just above the ground.

4) Lying Hip Thrust

Lie down on the floor on your back and put your hands on the floor beside you. Lift your legs up in the air so they create about a 70-80 degree angle from the floor. Then, forcefully thrust your hips upward so that they come off the ground using your abdominals to do so. Hold your legs up there at the top for a brief moment and squeeze the abdominals to maximize blood flow while keeping your hands flat on the ground. Slowly bring your hips back to the mat and then have your legs follow by bringing them down to just above the floor in an arc-like motion.

5) Twisting Crunch

Lie down on the floor on your back. Put your hands on your head. Crunch your body up twisting on the way up whilst simultaneously pulling your knee into your ribcage so that your elbow touches your opposite knee. Hold it there for a brief moment and squeeze the abdominals to maximize blood flow. Slowly come back down to the original position. Be sure to switch.