Wall Oblique Reach

Lie on your back, with your buttocks either close to the wall with both heels in contact with the wall, legs straight, with your feet 12 - 18 inches apart, (easier). Alternatively you may decide to sit further away from the wall, with your feet 18 - 24 inches off the floor, feet flat against the wall.

Aim to take your right hand up and across to touch the left foot, and vice versa, in a smooth controlled movement, that avoids any jerking actions in the final phase. (You don't have to touch your toes - this is just the direction of movement).

Focus on keeping your abs contracted throughout the movement, by keeping your shoulder blades off the floor at all times.

If your neck muscles tire, support your head with one hand aiming to keep your chin off your chest throughout the movement, whilst working one-side at a time.

Beginners should avoid this movement, especially if suffering with poor flexibility, alternatively they may wish to perform 6 - 12 reps, taking their hands to a comfortable position, whilst returning all the way down to a flat back, working only in a slow motion that enables them to feel the abs contracting.

Intermediates aim for 12 - 15 reps repeated twice with 20 - 30 seconds rest between sets.

Advanced work for 15+ reps, aiming to hold in the final phase for a split second, repeat for 2 - 3 sets with 20 seconds rest between.

The exercise can be made harder by holding small dumbbells in each hand, however this method should only be performed by persons with developed abdominal strength.