Shrink your belly bulge

Go from fat to flat in just 10 minutes a day

No matter what the cause – a recent baby, too many brews, or too much time on the sofa – this program will work for you. Do these six exercises (shown in our special pull-out poster) three or four times a week to tone and tighten your abs. Get started today, and you’ll be sporting slimmer skirts by Thanksgiving.

Crunch

Lying on a mat or carpeted floor, place your hands lightly behind your head, bend your knees, and put your feet flat on the floor. Using your abs, slowly lift your head, shoulders, and upper back off the mat. Keep your abs tight and exhale on the way up. Hold, and then lower. Do 10 to 15 repetitions.

Tummy Tip: Go slow for best results. Forget doing hundreds of crunches. You’ll get a flatter tummy quicker if you slow down. How much? Each repetition of an exercise should take about 6 to 8 seconds to complete. For example, slowly count one, two, three, four as you lift during a crunch, and then five, six, seven, eight as you lower.

Twisting crunch

Start in the crunch position. As you lift, twist your torso, bringing your left shoulder toward your right knee at the top of the crunch. Hold, and then lower. Repeat to the other side. Do 10 to 15 repetitions on each side.

Rolldown

Sit on the floor with your knees bent, feet flat. Keeping your arms out in front of you, slowly roll down – one vertebrae at a time – until you’re lying on the floor. Then roll to your side and sit up. Do 4 to 6 repetitions,

Leg drop

Lying on your back, bend at your knees and hips so your legs form a right angle. Keeping your back pressed to the mat, slowly lower your right leg until your toe touches the mat. Then slowly return it to the starting position. If your back starts to arch, stop at that point. As your abs get stronger, you’ll be able to go farther. Do 4 to 6 repetitions with each leg and then do both legs together.

6-step sequence

Start in the same position as the leg drop. Step one: Lift your head and shoulders off the mat. Step two: Extend your legs so they’re at about a 45 degree angle to the floor. Step three: Form a V with your legs. Step four: Bring your legs back together. Step five: Return your legs to the starting position. Step six: Lower your head and shoulders. Important: Keep your abs tight and your back pressed to the mat throughout the sequence. Do 4 to 6 repetitions.

ADVANCED MOVE

Sitting knee lift

Sit up straight in a firm, armless chair. Place your hands on the sides of the chair in front of your hips. Tightening your abs and supporting yourself with your hands, slowly pull your knees up toward your chest. Hold and then slowly lower. Keep your lower back against the chair back. This is an advanced exercise, so you may want to start by alternating your legs, lifting one at a time. Do 4 to 6 repetitions.

CAUTION: If you experience back pain with any of these exercises, stop the exercise and check with your doctor before continuing.

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