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Belly Flatteners

Strengthening your abdominals can help ease lower-back pain, and shedding some belly fat may help reduce your risk for heart disease.

When it comes to exercise, don't put your midsection last on your list. Your abdominal muscles are among the most vital in your body. They help support your back, help you move your legs and hips, and ultimately enable you to perform everyday moves that require you to twist, bend, and lift.

While aerobic exercise, strength training, and lower calorie intake can all help you whittle your middle, you'll get a slimmer and stronger midsection if you also give your abs a workout of their own. While you'll likely feel stronger after just a few days of this workout, you may see f-AB-ulous results if you stick with it for three weeks or more.

Experts say you can exercise your abdominals every day, but if you do, work the oblique (side) muscles on one day and the central (front) muscles on the next day to give each a rest. At a minimum, do the sequence, once through, at least three times a week. 

Roll-Up
A. Lie on your back with your arms and legs extended, feet flexed. Inhale.

B. Exhale as you reach your arms up and forward and roll your head toward your chest, lifting your head and shoulders off the floor. (Keep your arms next to your ears throughout this move.) Press your inner thighs together and begin to pull your navel in toward your spine. Slowly peel off of the floor until you're sitting in a C shape--back rounded, head toward knees, and arms extended toward your toes. (Be sure to keep your chin tucked throughout the move.) Gradually reverse the movement, inhaling and squeezing your abs as you roll back down to floor. Repeat the sequence 6 to 10 times.

Simple Change: Want to have a slimmer-looking waistline in just 3 minutes? Wear a V-neck top, a long scarf, a necklace, or vertical stripes. They all can help give you the appearance of a longer, leaner body line. 

Double-Leg Stretch
A. Lie on your back with your knees pulled in toward your chest. Rest your hands on your lower legs just below the knees. Inhale as you use your abs to raise your shoulders an inch or two off the floor.

B. Exhale and contract your abs as you fully extend your arms and legs so they're about 45 degrees from floor. (Be sure to keep your chin tucked, shoulders raised, and lower back on the floor the entire time.) Inhale as you bring your knees back toward your chest and your arms in toward your knees. Repeat 6 to 10 times.

Simple Change: Avoid pants with a high waist or pleats--both draw attention to the belly. Instead, choose flat-front, lower-rise pants, and wear a snug-fitting Lycra tank top or tee underneath your clothing to help hold in your middle.

Crisscross
A. Lie on your back with your knees raised and bent, calves parallel to the floor, and hands behind your head.

B. Lift your head and shoulders, tightening your abs and twisting to the left as you extend your right leg. (Never pull on your neck. The work should come from the ab muscles.) Hold for 3 seconds and then switch sides. Hold for another 3 seconds. That's 1 rep. Do 5 reps alternating legs.

Simple Change: Whenever you’re starting a new exercise program, try to stick with it for one month. The hardest part is getting started. After that point, it often becomes habit. 

Swimming
Lie facedown with your arms and legs extended about an inch off the floor. Alternate lifting opposite arms and legs together, about 3 to 6 inches, up and down in a fluttering motion. Hold each lift for 5 seconds. When not lifted, keep your arms and legs about an inch from floor. Count to 20 and stop.

Simple Change: Shoes with 2-inch heels may give you a taller and thinner appearance but only wear them if your feet and back are comfortable.

Teaser
A. Lie on your back with your knees tucked in toward your chest and your arms at your sides.

B. Inhale, and then extend both legs to 45 degrees from the floor. Gradually, raise your upper body off the floor and exhale as you sit up into a V shape, reaching your fingers toward your toes. Find a balancing point and tighten your abs. Lower to the starting position and repeat twice. Rest and do two more sets of three repetitions with a rest after each set.

Simple Change: Here's a good reason to improve your posture when sitting or standing: It may help you look a little leaner. Roll your shoulders back and down, suck in your gut, and lift your chin.