These exercises strengthen the transverse abdominus (a big, flat sheet of muscle that wraps around your waist, forming a natural corset) and the lower abdominals both areas that most people neglect with regular crunch-orientated ab training. If you strengthen this area, your stomach will become flatter and your lumbar region will become stronger, reducing the chance of backache too.
A: Single leg raises
i) Lying down, lift your legs so your knees are in line with your hips and shins are parallel to the floor.
ii) Straighten one leg and crunch up, lifting your shoulders off the floor. Hold the crunch.
iii) From the hip move the straight leg up and down, keeping the bent leg still. Do 10-20 reps. Then swap legs.
B: Legs in and out
i) Same as above with the legs. Crunch up and hold).
ii) Push both legs out keeping torso in the crunch position. Then bring them back in towards your chest and repeat. Do 10-20 reps
Tips: If you experience lower backache then your back is arching. This is common in beginners and those with a weak core. If this occurs, lower the leg half way to the ground, and when you do the in and out, push your legs higher up into the air. If it still persists then place both hands underneath your backside as this should stop your back from arching.
Source: Read Full Article