Hi, I'm Jay McLeod. Today, I'm going to show you how to isolate muscles in your midsection. Okay. Basically, right down your rectus abdominis which is the outermost layer of your abs, okay, also known as the six-pack and your external obliques which helps to give you that V-shape taper to your waist. Okay. The first exercise I'm going to show you is for our rectus abdominis, basically your outermost layer in your stomach, your six-pack muscle. Okay. We're going to do crunches with our feet, our arches pressed into the bench, okay, 90-degree bend in our knees. So, from here, what we're going to do, lying back, you're going to bring your feet up, pushing them into the bench, feet, feet together, okay, and you're going to get in the crunch position. I never like to pull on my head, okay, it will strain my neck. So, I usually ball my hands in a fist and put them to my temple, keep my elbows up. Now, the main thing when you're doing abdominal exercises, you really want to blow as much air as you can out of your diaphragm to really tighten up your core. Okay. So, focus on your breathing. So, I'm here, I'm laying back, my feet are together, okay. Now, knees are 90-degrees. My hands are ball into fist at my temples. From here, I'm going to crunch up by lifting my shoulder blades off the mat, okay; I'm going to curl my body forward, I'm going to exhale nice and strong out of my, out of my diaphragm. Whew! Whew! Whew! Whew! The main thing you want to do is focus on your breathing. The next exercise I'm going to show you is for your obliques, okay. It gives you that V shape taper in, in your waist. Now, we're going to do it, we're going to rest, we're going to get into a side plank position and to do so, we're going to stack one foot on top of the other, okay, body nice and straight and we're going to rest our weight on our forearms and our feet. So, I'm, I'm here, I'm going to place my hand on my hip and I'm going to lift my hip up as high as I can. Now, from here, I'm simply going to dip my hip down to the mat, okay, and I'm going to shoot it right back up. Okay. Now, you want to do high reps of this exercise. Inhale as I lower myself, exhale as I bring my hip up to the ceiling. Inhale as I lower, whew, exhale as I bring myself up. Whew! Whew! Whew!