Get fit only in 15 minutes.

Get fit only in 15 minutes.

Even women who are otherwise slender and fit can end up with a belly pooch due to underworked lower abdominal muscles. This workout will tap into the deep abdominal muscles—the transverse abdominis—that pull in your waistline like a corset. Do these seven moves one after another with no rest in between. Then repeat the circuit so you’re performing it a total of two times. Do this workout four to six times a week.

STABILITY BALL PELVIC TILT CRUNCH

Grab a five- to 10-pound medicine ball (or dumbbell). Lying faceup on a stability ball with your upper back and head pressed against the ball and your feet together on the floor, hold the medicine ball against your chest (a). Brace your abs and crunch up until your shoulders are off the ball. Then reach the ball toward the ceiling (b). Lower it and return to the starting position. Do 12 to 15 reps.

STABILITY BALL MOUNTAIN CLIMBER

 

Assume a plank position with your hands shoulder-width apart on a stability ball (a). Draw your right knee toward your chest (b). Hold for one second, then return to the plank position. Repeat with your left knee. That’s one rep. Do 12 to 15 reps.
Tip: Control your movement through the entire exercise, bracing your core and keeping your back flat.

THE MATRIX

Grab a five- to 10-pound medicine ball (or dumbbell) and kneel on the floor with your knees hip-width apart. Keep your torso upright and hold the ball against your abs (a). Slowly lean back as far as possible, keeping your knees planted (b). Hold the reclined position for three seconds, then use your core to slowly come up to the starting position. Do 12 to 15 reps.