Crunch-Free Work for Well-Defined Abs

You don’t have to do hundreds of sit-ups and all manner of crunches to see abdominal muscle definition. The following moves are done standing and holding a weight, such as a 5-pound ball with an easy-to-grip handle.

For the standing twist, feet are hip-width apart, toes turned slightly out to the sides for better balance. Holding the weight with both hands, extend your arms straight out in front of you, just below shoulder level.

Squeeze your glutes to steady your hips and visualize pressing your abs into your spine as you twist your upper body to the right, then all the way to the left and finally back to center for one rep. Repeat up to 15 times per set. Gradually progress until you can complete three sets.

For the overhead lean, stand in the same starting position, holding the weight, then straighten your arms all the way up toward the ceiling. With control, lean your