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: Three times a week is more effective than one long session once a month.

Perform each move for 45 seconds, with 15 seconds of rest in between. : Three times a week is more effective

If you are looking for a high-quality "post" or routine to get started with that theme, here is a foundational designed for efficiency: The "Female Fitness" Core Circuit Lower the opposite arm and leg slowly, keeping

: Lie on your back with arms and legs in the air. Lower the opposite arm and leg slowly, keeping your lower back pressed firmly into the mat. : Focus on slow, controlled rotation rather than

: Start in a high plank. Alternately tap your knees to the floor lightly to engage the lower abdominals without losing your spinal alignment.

: Focus on slow, controlled rotation rather than speed to maximize muscle fiber recruitment in the obliques.

: Lie on your back and reach for your heels, alternating sides to target the "side abs."