Ab work out..

The Moves

Hold for the time specified below, then switch sides.

Kneeling Side Bridge
Lie on your side with your forearm on the floor and your elbow under your shoulder, your knees bent 90 degrees. Contract your glutes and keep your abs stiff throughout. Raise your hips until your torso is straight from shoulders to knees.

Side Bridge
Lie on your side with your forearm on the floor under your shoulder, and your feet stacked together. Contract your glutes and abs. Push your hip off the floor, creating a straight line from ankle to shoulder and keeping your head in line with your spine.

Elevated Side Bridge
Same setup as you use for the side bridge, but stack your feet on a bench. Don't allow your hips to sag.

The Workout
Do this routine two or three times a week.

Week	Exercise	Sets	Time
1	Kneeling Side Bridge	2	30 seconds
2	Kneeling Side Bridge	2	60 seconds
3	Side Bridge	2-3	45 seconds
4	Side Bridge	2-3	60 seconds
5	Elevated Side Bridge	2-3	45 seconds

Read more at Men's Health: http://www.menshealth.com/fitness/ab-exercise-4#ixzz2LfRdlea9