The (15-Minute) Belly Blasting Workout

Stability Ball Pelvic Tilt Crunch

Step 1

Step 2

1. 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.
2. Brace your abs and crunch up until your shoulders are off the ball. Then reach the ball toward the ceiling. Lower it and return to the starting position. Do 12 to 15 reps.

• Tip Control your movement through the entire exercise, bracing your core and keeping your back flat.
• This move has been excerpted from The Women's Health Big Book of Exercises by Adam Campbell.

Mountain Climber with Hands on Swiss Ball

Step 1

Assume a pushup position with your arms completely straight and hands on a Swiss ball. Lift your right foot off the floor and slowly raise your knee as close to your chest as you can. Touch the floor with your right foot. Return to the starting position. Repeat with your left leg. Alternate back and forth for 30 seconds.

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• This move has been excerpted from The Women's Health Big Book of Exercises by Adam Campbell.

The Matrix

Step 1

Step 2

1. 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.
2. Slowly lean back as far as possible, keeping your knees planted. Hold the reclined position for three seconds, then use your core to slowly come up to the starting position. Do 12 to 15 reps.

Knee-Cross Crunch

Step 1

Step 2

1. Stand with your shoulders in line with your hips, and extend your left arm up and your right leg to the side, toes pointed.
2. Lower your left elbow and raise your right knee, crunching them together on a diagonal line. Return to the starting position. That's one rep. Do 12 to 15 on each side.

The Sprinter

Step 1

Step 2

1. Lie on your back with your arms at your sides, legs straight, and heels hovering six to 12 inches off the floor.
2. As you sit up, lift and bend your left elbow, and pull your right knee to your chest, as if you were sprinting. Return to the starting position, keeping your legs raised, and repeat with the opposite arm and leg. That's one rep. Do 10 to 12.

Wall Crunch and Twist

Step 1

Step 2

1. Sit on a stability ball, facing a wall. Lie back so the middle to small of your back is resting on the ball. Place your feet hip-width apart on the wall with your knees bent 90 degrees; cross your arms over your chest.
2. Curl up and twist through the waist to the left. Return to center and curl down so your back is parallel to the floor, then twist up to the right. That's one rep. Do 10 to 12.