Thou shalt…

Focus on full body exercises:
A new study found that moves that recruit the deltoids and glutes create more ab activation then crunches. Plus, total body moves like deadlifts burn more fat.

Practice crocodile breathing:
This form of breathing engages your abs more. Lie on your front with your hands under your forehead. In this position, inhale through your nose, filling your abdomen (not chest), for five seconds, hold for one, then exhale for three. You can also try it while working out, exhaling during the exertion part of the move.

Do chest openers:
Exercises that work the back and open the front of the body will improve your core strength and posture by firing up your glutes and the muscles along your spine. And these moves tend to retract your head (which pokes forward most of the day, putting pressure on your midsection).

Thou shalt not…

Waste time doing tons of crunches:
Crunches aren’t worth it. They just don’t do much to work any part of the core except the rectus abdominis. Plus, if you sit and hunch at your desk all day, the last thing you need is more forward-bending movements.

Fret about marathon planks:
Holding a four-minute plank might be a cool challenge, but it doesn’t actually translate to every day life or sports. So what is the better choice? A variety of moves that work on stiffness, rotation and anti-rotation.

Skip unilateral moves:
One-limbed exercises are a brilliant way to increase core activation. They can be tough, so start with bodyweight options like a one-legged glute bridge, step-up or split squat. Using one limb means the core has to work overtime to make sure the body stays stable.