Building your six packs continued.......................

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BAND-RESISTED JACKKNIFE

HOW TO DO IT: Secure a looped resistance band to a pullup bar and suspend your ankles in the end as you assume a pushup position. Without rounding your back, bend your knees and pull them toward your torso. Pause, and return to the starting position. Do 3 sets of 8 reps.

WHY IT WORKS: "This exercise forces you to move your hips and thighs against resistance while keeping your core stable," says Mike Robertson, C.S.C.S., co-owner of Indianapolis Fitness and Sports Training. "It's a jackknife on steroids, and it builds the type of core strength you need to maintain stability during big lower-body exercises, like squats and deadlifts."

DIAGONAL WHEEL ROLLOUTS

HOW TO DO IT: Kneel and grasp the handles of an ab wheel, holding them directly beneath your shoulders. Without moving your knees, brace your core and roll the wheel forward and to the right as far as you can without letting your hips sag. Pause, and return to the starting position. Do 3 sets of 10 reps per side.

WHY IT WORKS: The rollout starts with the stretching of your abs and obliques and ends with their forceful contraction. "That leads to a good muscle-damage response," says Craig Ballantyne, C.T.T., creator of Turbulence Training. "Your body then repairs the damage by packing on muscle, making you stronger."

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