Pike and Extend

Targets: Abs,legs a. Lie faceup on mat with legs extended over hips, arms overhead. Crunch up, reaching hands toward feet.

b. Keeping legs straight, bring arms back overhead as you lower upper back and left leg toward floor.

Crunch up, lifting left leg over hips and reaching hands to toes. Switch legs; repeat. Do 20 reps, alternating sides.

Standing Side Crunch

Targets:Obliques,legs Stand on left leg, left arm extended out to side at shoulder height, right foot lifted a few inches off floor to the side.

Place right hand behind head, elbow bent out to side at shoulder level, then lift right knee toward right elbow.

Do 15 reps; switch sides and repeat.Chest Flye with Leg Extension

Targets:Chest,abs Lie faceup on mat, knees bent 90 degrees over hips, holding a dumbbell in eachhand, arms extended over chest, palms in.

Keeping right knee bent, straighten left leg toward floor as you lower armsout tosides. Hold for 1 count, then return to start.

Do 10 reps. Switch legs; repeat.Knee-Up with Overhead Press

Targets:Shoulders, abs,glutes Sit on mat with kneesbentand feet on floor, holding dumbbells near shoulders, elbows by sides, palms in.

Lean back slightly andextendarms overhead as you lift feet a few inches off floor and bring knees toward chest.

Hold position for 1 to 3 counts; return to start. Do 15 reps.Lunge and Twist

Targets: Abs,glutes, legs

Stand withfeet together. Lunge back with left leg, bending knees 90 degrees, and reach lefthandto right foot.

Stand up, lift left knee in front of you to hip height, and bring fists to chest, bending elbowsout tosides as you twist left. Twist to center, lunge left leg back, and repeat.

Do 15 reps. Switch sides; repeat.A Flat Belly FastReady to look your best this summer? I've created a whittle-your-middle workout plan that can help you trim up to three inches off your tummy in one month (no sit-ups required). Combine these moves with a low-calorie diet, and you may need to shop for a smaller swimsuit.

My eight-minute exercise routine targets four different ab zones an approach that's a must for tightening your tummy. Why? The more muscles you build, the faster your metabolism will work and, ultimately, the more calories you'll burn.

The Workout

Here's how the plan works:Three days a week, you'll do the exercises. Before you begin each morning, warm up by marching or jogging in place for a minute to raise your heart rate and to loosen up your muscles. Then do each move for one minute. Move on to the next exercise immediately so that you do all four back-to-back. After you've finished, repeat the moves again from the beginning.

1. The Vacuum

Kneel on the floor in the table position, with your weight resting on your hands and knees (see photo). Keep your back flat. Inhale while pushing your belly out at the same time. Then exhale while pulling your stomach in. Hold for three seconds. Repeat for a minute.

2. Power Plank

3. Lie facedown on the floor with your legs extended, your body propped up by your forearms. Slowly lift your torso and legs so that only your forearms and the balls of your feet touch the floor (see photo). To prevent your tummy from sagging down, contract the stomach muscles. Hold for 10 seconds (it's okay if you can't hold for that long). Gradually work your way up to a minute.

3a. Seated Crossover

Sit up straight in a chair with your feet flat on the floor. Position your arms so that your elbows are bent at 90-degree angles and are level with your shoulders. Your palms should face forward.

3b. Seated Crossover

Bring your left elbow and your right knee toward each other (b). Return to the starting position. Repeat with the right elbow and left knee. Then alternate the moves for a minute.

4a. Captain's Chair

Remain upright in the chair and grab both sides of the front of the seat, near your hips.

4b. Captain's Chair

Inhale. As you exhale, slowly lift your knees up toward your chest (b). If necessary, lean back a little in your chair, but don't arch your lower back. Hold for three seconds, then return to the starting position. Repeat for a minute.

Fast Track To A Flat Belly!

Lose up to 4 pounds and 3 inches in 7 days with this incredibly effective, easy-to-follow routine

ByMarianne McGinnis

Lose up to 4 pounds and 3 inches in 7 days with this incredibly effective, easy-to-follow routine

ByMarianne McGinnis

Surprise! Good ol' crunches are one of the fastest ways to firm your midsection. (Hate crunches? Bear with us.) Thanks to 5 decades of research and nearly 90 studies, scientists have zeroed in on the best moves to flatten your belly. The secret is to really fatigue your absnot an easy task, because they're used to working all day to keep you standing tall. But we created a routine that, when combined with regular cardio, does it in just four moves.

We know for sure because we had nearly a dozen women road-test the program as part of our Prevention Fitness Lab. "I couldn't believe the difference a few days made," says Gwen Hoover, 48, of Fogelsville, PA, who whittled more than 2 inches off her middle, lost 14% of her belly fat, and dropped nearly 4 pounds in just 1 week! Even our slimmest testers saw impressive results. At 5-foot-6 and 125 pounds, Rachelle Vander Schaaf, 49, of Macungie, PA, wasn't expecting to see a big change, but she shaved more than 3 inches off her bellywithout dieting. You can too! Start now and show off an all-around leaner belly. (Getfree Flat Belly Diet recipesand healthy meal ideas delivered to your in-box each week!)

Program at a Glance3 days a week: Do the SlimBelly Workout moves on 3 nonconsecutive days to tone your midsection.

5 days a week: Do 30 to 40 minutes of cardio, such as brisk walking, swimming, jogging, or bike riding, to burn off belly fat. You should be breathing hard but still able to talk in short sentences.

Every day: Watch portions and fill up on whole grains, vegetables, fruits, lean protein, and healthy fats to maximize results. Aim for 1,600 to 1,800 calories spread evenly throughout the day. To keep tabs on your eating,try our Health Tracker.Sample Workout ScheduleDayActivity

MondayAbs and Cardio

TuesdayCardio

WednesdayRest

ThursdayAbs and Cardio

FridayRest

SaturdayAbs and Cardio

SundayCardio

Slim Belly WorkoutDo 3 sets of each of the 4 moves, performing as many reps (1 second up, 1 second down) as possible until you feel a burning sensation in the muscles you're working or you can no longer maintain proper form. Rest 15 seconds between sets. You'll likely be able to do more reps during earlier sets and exercisesand that's okay. After you can do 50 reps or hold a plank for 2 minutes for most sets, try the "Make it Harder" variations, change the order of the exercises, or do the moves after another type of workout.

1. Hipless CrunchThis variation better targets abs by preventing hips and upper body from helping you lift.

Lie on back with legs lifted and bent, calves parallel to floor, and feet relaxed. Cross arms over chest with hands on shoulders. Contract abdominal muscles and lift head, shoulders, and upper back about 30 degrees off floor. Lower without touching head to floor. Exhale as you lift; inhale as you lower.*Prevention Fitness Lab testers averaged 25 reps per set.Make it easier:Rest calves on a chair and extend arms down at sides.

Make it harder:Extend legs straight up.

Tips: Don't pull chin toward chest.

Focus on abs doing the work; imagine sliding rib cage toward hips.

Stop when... You start pulling or jerking up with head, neck, or shoulders.

You can't keep neck or shoulders relaxed.

2. No-Hands Reverse CrunchInstead of keeping arms at sides, where they can help abs, anchor them overhead to activate more belly muscles.

Lie faceup with arms overhead and hands grasping a heavy piece of furniture or railing. Raise feet into the air with legs bent. Contract abs, press back into floor, and lift hips off floor. Exhale as you lift; inhale as you lower. *Prevention Fitness Lab testers averaged 21 reps per set.

Make it easier:Do the move with arms down at sides.

Make it harder:Straighten legs.

Tips: Feel the contraction in abs, not in back or legs.

Tilt pelvis.

Think of lifting up instead of pulling knees toward chest.

Stop when... You can't lift hips off the floor without jerking.

Neck and shoulders are tense.

3. V CrunchThis exercise gets your upper and lower body moving simultaneously to recruit the maximum number of muscle fibers in your midsection.

Balance on tailbone with legs bent, feet off floor, and arms bent at sides. Make sure back is straight and chest is lifted. Lean back and extend arms and legs, then pull back to start position.*Prevention Fitness Lab testers averaged 11 reps per set.Make it easier:Grasp sides of thighs with hands.

Make it harder:Hold a 3- to 5-pound dumbbell in each hand.

Tips: Eyes gaze straight forward; keep chin parallel to floor.

Don't let back curve or shoulders rise toward ears.

Stop when... You can't keep arms or legs up.

You can't keep chest lifted.

Back or neck starts to hurt.

4. Side PlankStatic balancing moves like this one are challenging because your deepest abs work really hard to hold your core in midair. Do them after crunches to ensure complete fatigueand firm abs from every angle.

Lie on right side, elbow beneath shoulder, feet stacked, left hand on hip. Contract abs to lift hip and leg off floor. Hold until fatigued, noting your time. Do 3 sets before switching sides.*Prevention Fitness Lab testers averaged 19 seconds per side for each set.Make it easier:Bend legs and balance on bottom knee and side of lower leg.

Make it harder:Straighten top arm toward sky.

Tips: Keep head, neck, torso, hips, and legs all in one straight line.

Don't sink into shoulder -- press elbow into floor and lift torso.

Stop when... Hip is sagging toward floor.

Neck, shoulder, or back hurts.

You can't keep body in line.

How to warm up before exercising

Warm up and stretch properly before exercising to prevent injury and make your workouts more effective.This warm-up and stretching routine should take at least6 minutes. Warm upfor longer if you feel the need.

March on the spot keep going for3 minutes

Start off marching on the spot and then march forwards and backwards. Pump your arms up and down in rhythm with your steps, keeping the elbows bent and the fists soft.

Heel digs aim for 60 heel digs in 60 seconds

For heeldigs, place alternate heels to the front, keeping the front foot pointing up, and punch out with each heel dig. Keep a slight bend in the supporting leg.

Knee lifts aim for 30 knee lifts in 30 seconds

To doknee lifts, stand tall, bring upalternate knees to touch the opposite hand. Keep your abs tight and back straight. Keep a slight bend in the supporting leg.

Shoulder rolls 2 sets of 10 repetitions

For shoulder rolls, keep marching on the spot. Roll your shoulders forwards 5 times and backwards 5 times. Let your arms hang loose by your sides.

Knee bends 10 repetitions

To do knee bends, stand with your feet shoulder-width apart and your hands stretched out. Lower yourself no more than 10cm by bending your knees. Come up and repeat.

10-minute abs workout

Tone your tummy muscles and get a flat stomach with this 10-minute abs workout.These abdominal exercises from physiotherapistNick Sinfieldstrengthen your core muscles, the muscles around your trunk.

Before you begin, warm up witha 6-minute warm-up routine. Afterwards, cool down witha 5-minute stretch.

Stomach crunch

Target: abdominal muscles

Lie on your back, knees bent and feet flat on the floor, hip-width apart. Place your hands on your thighs, across your chest or behind your ears. Slowly curl up towards your knees until your shoulders are about three inches off the floor. Hold the position for a few seconds and lower down slowly. Perform 12 stomach crunches.

Tips: Dont tuck your neck into your chest as you rise

Contract your abs throughout exercise

Dont yank your head off the floor

Oblique crunch

Target: oblique muscles

Lie on your back, knees bent and feet flat on the floor, hip-width apart. Roll your knees to one sidedown to the floor. Place your hands across your chest or behind your ears. Slowly curl up towards your hips until your shoulders are about three inches off the floor. Hold the position for a few seconds and lower down slowly. Perform 12 oblique crunches and repeat on the opposite side.

Tips: Dont tuck your neck into your chest as you rise

Contract your abs throughout the exercise

Dont yank your head off the floor

Plank

Target: low back and core muscles

Lie on your front propped up on your forearms and toes. Keep your legs straight and hips raised to create a straight and rigid line from head to toe. Your shoulders should be directly above your elbows. Focus on keeping your abs contracted during the exercise. Hold this position for 5 to 10 seconds and repeat 8 to 10 times.

Tips: Don't allow low back to sink during the exercise

You should be looking at the floor

For an easier version, perform plank with knees on the floor

Side plank

Target: low back and core muscles

Lie on your side propped up on an elbow. Your shoulder should be directly above your elbow. Straighten your legsand raise your hips to create a straight and rigid line from head to toe. Keep your neck long and shoulders down and away from your ears. Keep your abs contracted during the exercise. Hold this position for 5 to 10 seconds and repeat 8 to 10 times. Repeat exercise on the other side.

Tips: Keep your hips forward during the exercise

Don't let your low back sink

For an easier version, perform side plank with knees on the floor

Stomach crunch with legs raised

Target: lower abdominals

Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your hands across your chest. Slowly pull your knees into your chest, keeping them bent at 90 degrees, until your buttocks and tailbone come off the floor. Hold the position for a moment and lower down slowly. Perform 12 crunches.

Tips: Contract your abdominals throughout exercise

Dont tuck your neck into your chest as you rise

Dont use your hands to pull your neck up

10-minute home cardio workout

Burn calories, lose weight and feel great with this 10-minute home cardio workout routine for aerobic fitness.If you have a skipping rope, replace any of the exercises listed below with a 60-second burst of skipping.

This 10-minutecardioworkout counts towards your recommended 150 minutes of aerobic activity every week. Find out more aboutphysical activity guidelines for adults.

Before you begin, warm up witha6-minute warm-up routine. After your workout, cool down witha5-minute stretch.

Rocket jumps 2 sets of 15 to 24 repetitions (reps)

For rocket jumps, stand with your feet hip-width apart, legs bent and hands on your thighs. Jump up, driving your hands straightabove your head and extending your entire body. Land softly, reposition your feet and repeat. For more of a challenge, start in a lower squat position and hold a weight or a bottle of waterin both hands at the centre of your chest.

Recovery: walk or jog on the spot for 15 to 45 seconds.

Star jumps or squats 2 sets of 15 to 24 reps

To do a star jump, stand tall with your arms by your side and knees slightly bent. Jump up, extending your arms and legs out into a star shape in the air. Land softly, with your knees together and hands by your side. Keep your abs tight and back straight during the exercise.

Squats

As a less energetic alternative, do some squats.Stand with your feet shoulder-width apart and your hands down by your sides or stretched out in front for extra balance. Lower yourself by bending your knees until they are nearly at a right angle, with your thighs parallel to the floor. Keep your back straight and dont let your knees extend over your toes.

Recovery: walk or jog on the spot for 15 to 45 seconds.

Tap backs 2 sets of 15 to 24 reps

To start tap backs, step your right leg back and swing both arms forward and repeat with the opposite leg in a continuous rhythmic movement. Look forwards and keep your hips and shoulders facing forwards. Dont let your front knee extend over your toes as you step back. For more of a challenge switch legs by jumping, also known as spotty dog, remembering to keep the knees soft as you land. Your back heel needs to be off the floor at all times.

Recovery: walk or jog on the spot for 15 to 45 seconds.

Burpees 2 sets of 15 to 24 reps

To do a burpee (1) , from a standing position, (2) drop into a squat with your hands on the ground. (3) Kick your feet back into a push-up position. (4) Jump your feet back into a squatand (5) jump upwith your arms extending overhead. For an easier burpee, dont kick out into the push-up position and stand up instead of jumping.

Nowcool down with a 5-minutestretch and cool-down routine below.

How to stretch after exercising

How to stretch and cool down after a workout to gradually relax, improve flexibility and slow your heart rate.This cool-down routine should take about 5 minutes. Spend more time on it if you feel the need.

Buttock stretch hold for 10 to 15 seconds

To do a buttock stretch, bring knees up to chest. Cross right leg over left thigh. Grasp back of leftthigh with both hands. Pull left leg toward chest. Repeat with opposite leg.

Hamstring stretch hold for 10 to 15 seconds

To do a hamstring stretch, lie on your back andraise your right leg. Keeping your left leg bent with your foot on the floor, pull your right leg towards you keeping it straight. Dont hold at the knee level. Repeat with opposite leg.

Inner thigh stretch hold for 10 to 15 seconds

For the inner thigh stretch, sit down with your back straight and bend your legs, putting the soles of your feet together. Holding on to your feet, try to lower your knees towards the floor.

Calf stretch hold for 10 to 15 seconds

For the calf stretch, step your right leg forward, keeping it bent and lean forwards slightly. Keep your left leg straight and try to lower the left heel to the ground. Repeat with opposite leg.

Thigh stretch hold for 10 to 15 seconds

To do a thigh stretch, lie on right side. Grab top of left foot and gently pull heel towards left buttock to stretch the front of the thigh, keeping knees touching. Repeat on the other side.