stomach. Just think about it: you’re doing a light version of a plank, standing up!
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5. Strengthen Your Core
Glute Bridge: Lie on your back with bent knees, and feet on the floor. Lift butt, drawing pelvis to the ceiling without arching back. Lower your butt down slowly.
Bird Dog: From all fours, extend one arm and the opposite leg to shoulder and hip height simultaneously, keeping shoulders and hips squared to the floor. Lower slowly to start, and repeat on the opposite side.
Front Plank: Lie on your stomach, with forearms on the floor and hands palm-down on either side of your chest. Tuck toes, lift legs, tighten abs, and raise your body to a modified push-up position, keeping forearms on the floor. Hold five seconds, then lower. Repeat three times. Work up to holding for 20 seconds each time.
Half-Kneel Lift: Kneel on right knee, with left foot forward and left knee at a 90-degree angle. Hold a soccer ball with both hands at the right hip. Without rotating your body, slowly bring the ball up and across until it’s above your left shoulder and slightly behind you. Return to start. Do two to three sets of eight to 12 reps on each side.