When people want to tighten their midsection, they typically hit the floor to do endless crunches. What they don’t know is that unless you are already fairly trim, crunches may be a waste of time. It is a common misconception that the burn you get in your midsection from doing crunches would help reduce belly fat and create a flat tummy. Many of the most respected fitness organizations in the country, such as the National Strength and Conditioning Association (NSCA), have confirmed that this method of what is called “spot reduction” is a myth: specific fat deposits cannot be targeted with specific exercises. So what does work?

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Make sure you stretch after each ab work out! Lie on your back and push up with your chest to stretch out those abs!

Knees Bent Lift

Lying on your back with your arms folded across your chest, knees bent, and feet flat on the floor, use your abs to lift your knees to your chest 30 times

Legs Straight Up

Lie on your back with your legs straigh in the air with your fet flexed so they are parallel to your body. Interlock your thumbs and reach up to touch your toes 30 times.

Butt Lift

In the same position, lift your butt 1 inch off the floor, lift your heels straight up 30 times. And then combine leggs straigh up and butt lift and repeat 30 times.

Scissor Kicks

Lie on your back and lift your outstretched legs between 6 inches and 1 ft off the floor. Extend your toes and cross your legs back and forth

Crunches

I want you to do 50 to 100 crunches. Rest 60 seconds. And then repeat that number. Do it now.

Thursday

Target your butt, legs, and abs.

• 20 minutes of cardio activity
• 30 donkeys (15 per leg)

Get on all fours. Keeping your back straight, bring your right knee into your chest, then kick it straight out and up. Resume your starting position, then switch legs.

• 15 squats

Sit on the edge of a chair with your knees bent, feet flexed, toes up, with your weight on your heels. Grab the front of the seat, wrapping your fingers underneath. Keeping your back straight, use your arms to lower your torso in front of the chair until your elbows are shoulder level. Resume the previous position.

• 20 pelvic lifts

Lie on your back with your knees bent, feet flat on the floor, arms by your sides. Raise your butt toward the ceiling (about three to five inches off the floor), then slowly lower it.

• 40 oblique twists (20 per side)

Lie on your back with your knees bent, hands behind your head. Using your stomach muscles, lift your head and shoulders off the floor as you rotate your torso to the right. Switch sides.

Monday

Target your butt, legs, and abs.

• 20 minutes of cardio activity

If you work out in a gym, try running on an elliptical trainer or riding an exercise bike with little or no resistance. If you work out at home, try walking briskly, jogging, or shadow boxing.

• 20 squats

Stand with your hands by your sides. Sit back while raising your arms in front of you for balance until thighs are parallel to the floor. Resume your starting position.

• 20 lunges

Stand with your hands on your hips. Step forward with your right leg until your right thigh is parallel to the floor. Resume your starting position, then step forward with your left leg.

• 25 dead lifts

Stand with your arms hanging in front of your body with a three-to-five pound weight in each hand. Bend forward from your waist until your knuckles touch the floor. Resume your starting position.

• 40 crunches

Self-explanatory.

• 40 reverse curls

Lie on your back with your arms by your sides. Raise your legs toward the ceiling until they are perpendicular to it. Raise and then lower your butt two to four inches off the floor.