DIMENSION 1: THE SAGGITAL PLANE
1. Barbell Rollouts
A. These mimic the ab rollers of yesteryear: To start, get on your hands and knees, then place hands shoulder-width apart on a barbell that’s on the floor in front of you, at shoulder level.
B. Brace your abdominals and keep your back straight as you allow the barbell to roll forward. Go as far as you can without allowing your hips to sag, then roll the bar back in. That’s one rep; do 12-15.
2. Band Belly Press
A. Attach medium-resistance tubing to a door hinge (or secure it around a stable object) at just below shoulder height. Stand with feet slightly wider than shoulder-width apart, then extend arms straight out in front of you to grasp the handle with both hands.
B. Brace your abdominals as you bring the band back and forth from chest, at the midline of your body. Repeat 10 to 15 times on each side.