If you only work the front of your body, you will not only have an asymmetrical appearance, but also put you at risk for injury. So make sure to balance out your opposing muscle groups – triceps and biceps, hams and quads, chest and upper back. This is especially true when it comes to your abs. You can do hundreds of crunches, but if you really want strong abs, you also need a strong lower back. Some people spend hours with exercise videos and gym classes that focus on abs, but hardly ever give a second thought to their lower back. But strengthening your lower back along with your stomach will create a balance between your front and back muscles, helping you to move gracefully. Having a strong midsection will also help you to lift heavier weights, which in turn will increase your lean mass and boost your metabolism. Daily activities, like bending and lifting, will be easier as well.

To get started, try the Superman:
Lie facedown on the floor, with your arms straight and extended above your head and your legs together and straight.
Simultaneously lift your arms and legs up toward the ceiling. Keep your limbs straight, but not locked. Your body will form a gentle curve. Hold for a count of 30, then lower. Repeat 3 times.