I;ll give you an exersize for the stomach and back. Sit on the floor, legs straight,your back must be upright, head must not move at any time.In that position, pull the cheeks off your arse as tight as you can From here you go back an inch at a time every ten seconds, until your knees start to lift.Then come back an inch at a time until vertical.Do this 3 times, if you can you;ve got strong ABS andBACK good luck.