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Our quick abs workout takes its inspiration from Pilates and yoga – and it's not just for girls, guys this is also good for you. Don’t think Pilates is a breeze, because it isn’t!
You don’t have to do hundreds of neck aching crunches to get killer abs, pilates approaches abs differently by performing exercises that strengthen the whole core and giving you a trim waist and flat tum, and if you keep it up, killer abs. Here are three of the best, the whole sequence will take about 5 minutes as a beginner. When you build up to longer holds and more reps, you will need about 10 minutes.
Plank
A core strengthener
Get into a push up position but bend your arms and rest on your forearms.
Keep your feet and legs together and raise yourself into a flat plank position. Your body should be in a straight line with your abs braced and pulled in tight– don’t forget to breathe! Hold this position for 30 seconds. Rest for 30 then repeat once more. Build up to holding for 1 minute.
The next level is full plank, extend your arm to straight and hold as above. The advanced version is full plank with your feet resting on either a bench or a Swiss ball and extend as pictured on the left. The further off the ball your legs are, the harder you work. This is an advanced exercise; do not attempt it until you feel stronger.
Side Plank
A variation of plank to tone your waist and improve balance
From full plank position, raise one arm, twist to the side and hold a diagonal line from feet to your head – keep your free arm raised high in the air. 
Raise hips for a stronger effect. Hold for 30 seconds then rest and repeat. Build up to one minute as above.
An advancement is to add a yoga move in, move gracefully from full plank to side plank resting on your left arm, go back to plank then straight to side plank resting on your right arm. Hold each pose then repeat the sequence.
Roll Down
An alternative to a sit up
Start sitting up with knees bent and finger tips at your ears, keep elbows back. Curve your spine, gently resting your chin on your chest and start to slowly roll down, pull your abs in tight, and imagine your navel pushing down on your spine. Roll back as far as you can without collapsing and hold for 10 seconds, roll back up slowly and repeat building up to 10 times.
If you are a beginner, ask someone to sit on your feet to anchor you down as pictured here. Try and breathe steadily through the exercise I guarantee your abs will shake!
An advancement is to loose the helper holding your feet and hold your arms out in front of you. Once you have rolled back; hold your arms out to the side and twist to the side until you have one arm forward and one back, pull back to centre and then twist to the other side – this is a tough one! Try and resist the temptation to collapse when you outstretch your arms.
Cool Down
Lie on your back, bring your knees to your chest and hug them, roll gently from left to right massaging your spine.
Try and repeat the combination 4- 5 times a week. It only takes few minutes to add onto the end of your workout.
Coming soon, strengthening your back.