Trim Your Tummy

hether it's a New Year's resolution to lose those extra holiday pounds, or a springtime goal to banish the bathing suit season bulge, any reason is a good reason to get back on track and tighten your tummy.

Before you start those crunches and sit-ups, personal trainer Kathy Hocking has devised three belly-flattening moves to tone the tummies of all. These three ab-blasters are perfect for busy moms because you work a lot of muscles at one time -- your abdominal muscles, your obliques (side muscles), as well as your lower back.

These exercises are tough, so Hocking suggests starting with five repetitions of each. Once you've achieved perfect form, increase the intensity to three sets of 15-20 reps. If you can, try to schedule this routine three times a week. For best results, complete each exercise in slow and controlled movements, breathing steadily throughout. In four to six weeks you'll have a more toned tummy!

Lying hip raises: Lying on your back with your arms at your side, palms flat on the floor, bend your knees. Place your feet flat on the floor. Extend both legs straight up so they are perpendicular to your body. Push off your hands slightly as you slowly raise your hips off the floor while keeping your back and shoulders on the floor. Gently lower your hips until they rest on the floor to complete one repetition.
Make it harder: Don't rely on your hands and lift entirely with your abs.
Why it works: "These hip raises cause the transverse abdominals to kick in, which you don't get much with crunches," says Hocking.

Floor bicycle: Lie down on your back with your arms and legs flat on the floor. Raise your head and neck slightly, keeping some distance between your upper chest and chin (about the size of a baseball). With your feet flexed and toes pointed up, bring both legs just off the floor and then in one fluid motion bring your right knee in toward your chest as you reach across your body and tap your right knee with your left hand. Slowly return to starting position without letting your head, shoulders, or legs touch the ground. Repeat by bringing up your left knee (and tapping it with your right hand) for one repetition.
Make it harder: Pause for a few seconds in the start position (with both legs just off the ground) between repetitions.
Why it works: "By keeping your head, shoulders, and legs elevated, you're putting constant pressure on your abs because they need to contract to hold that position, and in the twist you're working the oblique muscles," says Hocking.

Reverse crunch: Sit upright with your feet flat on the floor, hip-width apart, and knees bent. Place your hands, palms down, 8 to 10 inches behind you and lean back on your arms with your elbows slightly bent. Pull your shoulders back to open your chest and maintain that retraction throughout the exercise. Keeping your hands planted on the floor, lift your feet off the ground, and pull your legs into your torso while bringing your torso slightly forward in a crunch, balancing on your buttocks. Next, bend your elbows and lean your upper body back while straightening and lowering your legs, without letting them hit the floor. Slowly pull your legs back in toward your chest to complete one repetition. (Don't let your legs or feet touch the floor in between repetitions.)
Make it harder: Move your hands in closer to your buttocks, making it trickier to maintain your balance.
Why it works: "Because this exercise also works the lower back muscles," says Hocking, "you might avoid overtraining your abs, which might result in back pain."

Julia Tolliver Maranan, a former editor at Natural Health magazine, is a freelance writer and editor specializing in health and fitness.