Video: The science of the six-pack

Stability: star plank

Start standing, then walk hands out to plank position with arms and feet wide so body forms an “X” (as shown). Engage abs and press palms and toes into floor. Hold for 10 seconds to start, working up to 30 seconds.

Mobility: spine roll A

Start standing on left leg, right leg bent behind you, arms at sides. In one fluid motion, bend left knee and sit on ground rolling onto back until knees are overhead (as shown).

Mobility: spine roll B

Roll back up to start and hop on left foot. Continue for 30 seconds. Switch sides; repeat.

Forward flexion: V-up A

Start hanging from pull-up bar with overhand grip so palms face forward.

Forward flexion: V-up B

Engage abs and slowly lift legs until feet touch bar (as shown). Return to start. Do 10-12 reps.

Rotation: kung fu kick

Start hanging from pull-up bar with underhand grip, so palms face body. Do a pull-up, bringing knees to chest; rotate knees to right side, then press and extend left leg forward, foot flexed (as shown). Bring knees back to chest and rotate to left, then press and extend right leg forward for one rep. Do 5 reps.

Extension: suspended quadruped reach

Start on all fours resting on hands and knees, then press palms and balls of feet into ground to raise knees off floor. Keeping knee bent, lift left leg behind you, foot flexed and right arm in front of you, bending elbow 90 degrees (as shown). Switch, placing left foot and right arm back on floor and raising right leg and left arm. Alternate sides for 30 seconds.

Lateral flexion: headstand tilt

Slowly work your way into a headstand (as shown), then engage abs and lower legs as far to left side as possible without losing balance. Return to center, then lower legs to right for one rep. Do 5 reps.