Abs are some of the most important muscles because they give your body a smooth, attractive shape but they also need physical effort and proper nutrition to build. A common mistake is that the so-called 'six-pack' abs are actually eight muscles.

Tools : Exercise mat, light weights (optional)

Time : 20 to 25 minutes

Muscles: Upper abs 

Instructions : 

These exercises will have several sets. Each set has a number of moves. Do three or four moves, finish the set, then take a rest. After that, do the second and third sets. You'll do each exercise for 30 seconds, then move right to the next one without rest. After finishing the set, rest for 15 to 30 seconds, then repeat the set two or three more times. Then rest for 60 seconds and move on to the next set.

First set:

1- First exercise: (Sprinter Situp)

Start lying on your back with your hands by your sides, legs straight on the floor. Then sit up by lifting your right knee up and moving it toward your chest. Move your right arm back and your left arm forward so both form a 90 degree angle. Then slowly return to start and repeat on the other side.

Do as many reps as you can in 30 seconds, then go straight to the next exercise.

2- Second exercise: (Bicycle Crunch)

Lie down and lift your knees toward your chest. Put your hands behind your head. Then lift your shoulder blades off the floor and tighten your abs so your lower back presses into the floor. Next, straighten your left leg and twist your upper body to the right so your left elbow moves toward your right knee. Make sure your whole chest moves, not just your elbow. Repeat on the other side to complete one rep.

Do as many reps as you can in 30 seconds then move right away to the next exercise.

3- The third exercise: (Plank to Toe Touch)

Get into a plank position. Tighten your lower abs and lift your hips up so your body makes an upside-down "V" shape. Then touch your left ankle with your right hand. Make sure to keep your heels off the ground the whole time. Slowly go back to start position. Repeat on the other side for one rep. Do as many reps as you can in 30 seconds then rest 15 to 30 seconds. Repeat this set 2 to 3 more times, then rest 60 seconds and move to the next set.

The second set:

1- The first exercise (Toe Reach)

Lie on your back and raise your legs so they form a 90 degree angle with your body. Keep your lower back pressed into the mat then lift your shoulders and arms off the yoga mat with your fingers pointing toward your toes. Try to touch your toes with your fingers then slowly return to start position.

Do as many reps as you can in 30 seconds then move right away to the next exercise.

2- The second exercise (V-Up)

Lie on your back with your legs straight on a yoga mat and your arms at your sides. In one move, lift your upper body, arms, and legs off the ground so you balance on your lower back bones making your body form a "V" shape, then slowly lower your body down.

Do as many reps as you can in 30 seconds then move right to the next exercise.

3 - The third exercise (Plank Knee-To-Nose)

Start in plank position with your left foot slightly off the ground. Then pull your left knee toward your chest while rounding your spine to bring your nose to your knee. Slowly return to the start. This counts as one rep.

Then do as many reps as you can in 30 seconds, rest for 15 to 30 seconds, repeat this set 2 to 3 more times, then rest 60 seconds before moving to the next set.

The third set:

1- The first exercise (Crunches)

Lie on your back then bend your knees so your feet are flat on the ground. Put your hands behind your head and keep your lower back pressed to the mat, tighten your abs. Raise your chest toward the ceiling so your shoulder blades lift off the mat. Then slowly go back to the start.

Then do as many reps as you can in 30 seconds, then move straight to the next exercise.

2- Second exercise (Alternating Leg Lowers)

Start the exercise lying on your back. Place your hands beside your hips with your lower back pressed against the mat. Then lift your legs so your feet point straight up. This is the starting position. Slowly lower your right leg down but don't touch the mat. Then lift it back to start. Repeat with the left leg.

Then do as many reps as you can in 30 seconds, then move straight to the next exercise.

3- Third exercise (Inchworm)

Start standing at the end of the mat with feet slightly apart and arms at your sides. Slowly bend down and touch the floor right in front of your feet with both hands. Keep your legs as straight as possible and tighten your core. Then walk your hands forward until you reach a plank position. Hold for a moment, then reverse the movement and walk back to standing start.

Then do as many reps as you can in 30 seconds, then rest 15 to 30 seconds. Repeat this set 2 to 3 more times, then rest for 60 seconds and move to the next set.

Fourth set:

1- First exercise (Jackknife Pullover)

Start lying on your back holding one dumbbell with both hands, arms straight. Then bend your legs and bring them toward your chest. Lift your shoulder blades off the ground so your elbows and knees touch in the air above your stomach. Lower down while extending your arms back over your head and straightening your legs so they hover a few centimeters above the ground. Then return to the start to complete one rep.

Then do as many reps as you can in 30 seconds and move right to the next exercise.

2- Second exercise (Half Get-Up Left Side)

Start lying on your back with your left leg bent, left foot on the ground, right leg straight on the ground, and right arm on the ground at a 45-degree angle with your palm down. Place your left arm on the ground so your forearm makes a 90-degree angle with your bicep. Raise your left arm straight up and follow it with your eyes. Shift your weight to your right hip and support your body with your right forearm. Then straighten your right arm. Slowly return to the start.

Then do as many reps as you can in 30 seconds and move right to the next exercise.

3- Third exercise (Half Get-Up Right Side)

Start lying on your back with your right leg bent, right foot on the ground, left leg straight on the ground, and left arm on the ground at a 45-degree angle with your palm down. Place your right arm on the ground so your forearm makes a 90-degree angle with your bicep. Raise your right arm straight up and follow it with your eyes. Shift your weight to your left hip and support your body with your left forearm. Then straighten your left arm. Slowly return to the start.

Then do as many reps as possible in 30 seconds and then move right to the next exercise.

4- The fourth exercise (Mountain Climbers)

Start in a plank position with your hands a bit wider so they're right under your shoulders. Keep your back straight the whole time. Then quickly bring your left knee to your chest and put it back. Repeat fast with your right knee.

Then do as many reps as you can in 30 seconds. Rest 15 to 30 seconds and repeat this set 2 or 3 more times. This way you've finished the exercise.