Transverse Abdominis

• 1
  Plank positionpush ups image by Steve Lovegrove from Fotolia.com
  
  Position your body in a plank position on an exercise mat or towel. Your hands should be supporting you, in line with your shoulders, and your legs should be extended with your feet shoulder-width apart, as if you were doing a push-up.
  
  
• 2). Lift one arm straight out to the side, bringing it to shoulder level. Hold it in place for approximately two seconds. Focus on keeping your back straight and the core of your body immobile.
  
  
• 3). Lower your arm back to the starting position and repeat for 12 repetitions.
  
  
• 4). Repeat the steps using the opposite arm.
  
  

Obliques

• 1). Lie flat on your back, extend your legs straight up over your hips, and place your arms flat on the ground extended at shoulder level.
  
  
• 2). Lower your legs together to one side of your body. Keep the motion slow and controlled to ensure your back is flat on the ground so that your abs are working instead of your back muscles.
  
  
• 3). Bring your legs back up into the starting position and repeat, lowering them to the other side. Repeat this for 12 reps for each side.
  
  

Rectus Abdominis

• 1). Position yourself on your back in a crunch position, with your hands behind your head, level with your ears.
  
  
• 2). Lift your left leg slightly, keeping it parallel to the ground, and pull your right leg in toward your chest.
  
  
• 3). Contract your abs and bring your left shoulder up to your right leg. Do not pull up with your arms; allow your abs to do the work.
  
  
• 4). Continue the motion by pushing your right leg out as you are bringing your left leg and right shoulder up. This motion should look similar to a bicycling motion. Repeat for 30 reps.