Try these essential exercises for a marvellous midsection – we've included the beginner and intermediate workouts here too so that if you've got time you can use them to warm up and test your performance.

Your abs are one of the easiest muscle groups to train at anytime in your own home. Besides looking great, a toned midsection is the core foundation of a healthy back, because strong abdominals will help give your torso the stability and support necessary to protect your back from injury.

Here are a few points to remember to make sure you target the right muscle group correctly:

1. Work your abdominal muscles correctly by concentrating on your abs doing all the work to curl your head and shoulder blades off the floor in upper-ab movements. Never anchor your feet underneath an object.
2. Ensure proper form and spine alignment by making sure your knees are bent and your feet are flat on the floor (or up). This helps protect your lower back. Place your hands lightly behind your head and look up toward the ceiling. To prevent neck pain, make sure your chin is far enough off your chest that you could place your fist under your jaw.
3. Make sure your lower back always remains in contact with the floor in upper ab movements. Crunch any higher than this and you'll use your hip-flexor muscles to pull yourself up.
4. Visualise your abdominal muscles and concentrate on squeezing and holding the contraction at the top of the movement, focusing all your attention on the targeted region.
5. Stretch your abs between sets to avoid crunching. To do this, lie on your stomach (press-up position with your elbows next to your body) and press your pelvis into the floor while pushing through the palms of your hands to extend your arms (often called a cobra stretch). Make sure your pelvis remains in contact with the floor while you stretch your abs. Breathe deeply and relax your muscles further to increase the stretch.
6. Practice proper breathing. Exhale as you rise up and inhale as you lower back down. Failure to breathe properly could cause cramping and dizziness and, in extreme cases, loss of consciousness.

These ab exercises takes only a few minutes, and if you follow them consistently with a healthy diet, they can help you develop the often-coveted set of washboard abs. You'll want to perform each of the following recommended exercises three to four days a week, aiming for one to three sets of 10–15 repetitions to begin with. As you become more advanced, increase the reps to 20–25. If you're using the right intensity and technique you shouldn't be able to manage more than 25–30 repetitions. If you can do more, you may need to tighten your form or increase your intensity by contracting hard at the top of each rep.

Beginners

Frog Crunches

Target: This exercise forces you to keep your lower abs contracted so your back doesn't arch.

Technique: Lie down on the floor. Bend your knees and let them fall to the sides. Keep your feet together. Next, hold your head with your hands and lift your chin away from your chest. Contract your stomach and slowly lift both shoulders off the floor. Rock your hips forward, pause at the top and lower back to start.

Nicki's Tip: To get the best isolation, always keep your lower back pressed into the floor.

Intermediate

One Leg V-Crunches Target

A great way to target both the upper and lower abs.

Technique: In a basic crunch position, bend one knee so the foot is flat on the floor. Straighten the other leg, holding it a few inches off the floor. Use your upper abs to raise your torso. Squeeze your lower abs and bring your knee as close to your face as you can, while keeping your lower back pressed into the floor. Flex your abs at the top and return to the start. Switch legs and repeat.

Nicki's Tip: Never let your shoulders or leg touch the floor. Try to keep your abs contracted throughout the entire exercise.

Advanced

One Leg Side V-Crunches

Target: An advanced exercise for all areas of the abs

Technique: This time, from a basic crunch position, roll your knees to the right so your knee lie on the floor with your left knee directly on top. Next, extend the top leg, but keep your hips at a right angle to the floor. Use your hands to support your head and push your lower back toward the floor. Bring your left knee toward your chest. At the same time, lift your left shoulder towards your knee. Squeeze at the top and slowly go back down. Change sides and repeat.

Nicki's Tip: No swinging. This isn't a hip flexor exercise. All movements come from the abs.