Goodbye Belly Fat!

Prevention's Best Belly-Flattening PlanHere they are, the best abdominal exercises science has to offer. Pick one of our three customized programs to suit your experience. To keep your back strong and in balance with the front and side torso muscles, we've also included a back extension exercise. And since some of the exercises require hip motion, we've added a hip stretch, so your hip flexors don't become tight. Perform 10 to 12 repetitions of each exercise (when just starting out, it's okay to do only as many as you can, even if it's just four or five); this equals 1 set. For every exercise, move slowly: 2 or 3 seconds up, hold 1 second, and 2 or 3 seconds down. You can expect to feel or see results in as little as 2 weeks.
Beginner (if you're just starting out): Once you've mastered the basic crunch, you're ready for the Beginner Belly Flattening program. Do one set, three times a week.

Long Arm Crunch
Vertical Leg Crunch
Reverse Crunch
Back Extension

Experienced (for regular exercisers): Do one set five times a week.
Bicycle Maneuver
Captain's Chair
Crunch on an Exercise Ball
Back Extension
Hip Flexor Stretch

Advanced (for crunch junkies): Do one set five times a week.
Bicycle Maneuver
Captain's Chair
Reverse Crunch
Crunch on an Exercise Ball
Vertical Leg Crunch
Long Arm Crunch
Back Extension
Hip Flexor Stretch

Unlike strength training other muscles, which requires a day's rest to recover, your abdominal muscles don't fatigue as easily, so it's okay to work them every day, says Dr. Francis.
If you experience back pain at any point, stop immediately, try another exercise, and consult your doctor. Remember: For the best all-around health benefits, include these exercises as part of a well-rounded strength training routine that includes muscle-toning, bone-building upper and lower body exercises.