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The Russian Twist is a fantastic exercise for creating those nice vertical lines on the outsides of the abdominals. For increased core activation, try lifting your legs for as many reps as possible. This exercise will also help strengthen the muscles that support your spine, so it is completely normal to feel tension in the lower and middle-back throughout your set, and particularly near the end of each set.

How to perform the exercise:

Step 1: Sit on the floor with knees bent, feet and knees together, heels pressed to floor, and toes pointed upward.

Step 2: Clasp the hands together and place in front of the stomach

Step 3: Lean back until the abdominals engage

Step 4: Twist the torso from right to left without moving the hands from the midline of the torso and without moving at the hips.

Perform 25 complete twists without stopping. Rest for 30-90 seconds and repeat. Complete 3 sets of 25 reps each day this month.