A supplement to SELF mAgAzine

body bonus

De-jelly your bellyIs your muffin top eating you up? Do any combo of these supereffective sculptors for only five minutes on most days of the week, and you’ll reveal a lean, gorgeous middle in no time.

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FAT-BURNING TURNS works abs, chest, legsLie faceup, legs raised, knees bent 90 degrees; hold a weight in left hand, arm extended straight up, right arm out. Twist knees to right side without touching floor as you open left arm to left side (as shown). Return to start; do 12 reps. Switch sides; repeat.

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CORE CURRICULUM works abs, shoulders, arms, chest, backStart in push-up position. Lift hips toward ceiling; relax head and neck; raise heels (as shown). Slowly roll forward and down until hovering above floor; arch back; lift chin. Return to start; do 12 reps.

SCULPTING STEPS works abs, back, butt, legs Lie faceup, knees bent, feet flat, arms at sides. Press hips toward ceiling; lift toes. Drive right knee up (as shown) and down. Repeat with left knee for 1 rep. Do 12 reps.

2BICYCLE BLASTworks abs, shoulders, arms, buttLie faceup, right arm at side and left arm overhead holding a weight just off floor. Bring bent right knee toward chest, lift shoulders off floor, and crunch, reaching left elbow to right knee (as shown). Return to start; do 12 reps. Switch sides; repeat.

FENCING FIRMER works abs, shoulders, butt, thighsStand with feet hip-width apart, one end of band under right foot, the other wrapped around left hand at side. Lunge to left; raise left arm to side at shoulder level (as shown). Lower arm and step back to start. Do 12 reps. Switch sides; repeat.

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SITTING PRETTY works abs, bicepsSit with knees bent, feet flat, a weight in each hand at sides, palms up. Contract abs and lean back at a 45-degree angle, lifting feet off floor. (Too tough? Keep feet planted.) Hold position as you do 12 biceps curls (as shown).

WAIST CINCHER works abs, obliques, shouldersStart in side plank, resting on left forearm with legs stacked, hips lifted. Hold a weight in right hand, elbow bent 90 degrees (as shown). Hold plank as you rotate torso forward, bringing weight toward left armpit. Return to start for 1 rep. Do 12 reps. Switch sides; repeat.

6TUMMY TAMER works abs, arms, chest, backLie faceup with knees bent, shins parallel to floor, legs pressed together, a weight cradled between shins. Lift shoulders off floor as you reach toward shins (as shown); grab weight. Extend legs forward and arms overhead until hovering above floor, abs engaged. Return weight to shins for 1 rep. Do 12 reps.

PLANK PARE-DOWNworks abs, obliques, shoulders, back, buttStart in modified plank position on forearms and toes. Keeping back flat, draw right knee toward right elbow (as shown). Return to start. Draw left knee to left elbow. Return to start. Drop knees to floor for a brief rest, then return to plank for 1 rep. Do 12 reps.

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CORE CARVERworks abs, obliques, armsSit with knees bent, one weight in both hands; tilt torso back at a 45-degree angle. Maintain tilt as you twist torso to left and lift left leg off floor (as shown). Return to start. Repeat on opposite side for 1 rep. Do 12 reps.

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11DOWNWARD SWEEP works abs, obliques, arms, back, butt, legsKneel with knees hip-width apart, feet touching, arms in front, one weight in both hands at shoulder height. Contract abs and lean back, sweeping arms across body to left, bending left elbow (as shown). Return to start. Switch sides; repeat for 1 rep. Do 12 reps.

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CURL-UP CRUNCH works abs, shoulders, armsLie faceup with knees bent, feet flat, a weight in each hand with ends resting on floor above head, elbows in. Using weights as an anchor, contract abs, lift hips off floor and curl knees toward chest (as shown). Return to start. Do 12 reps.

MIDDLE WHITTLER works abs, shoulders, triceps, upper back, chestSecure band in door at waist height. Lie faceup with door behind you, knees bent, feet flat. Grab ends of band and extend arms overhead near floor. Crunch up as you draw arms toward chest (as shown) and continue to draw hands to midsection. Release. Do 12 reps.

BELLY BUSTER works absLie faceup with knees bent, feet flat, arms overhead on floor, palms up. Contract abs; slowly crunch up, keeping space between chin and chest (as shown). Lower for 1 rep. Do 12 reps.

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NIP IT INworks abs, biceps, obliquesStand with feet wider than hip-width apart, a weight in right hand, arm extended overhead, left hand on hip. Lift right leg to side, bend knee and lean torso to right, bending right elbow as you bring it toward knee (as shown). Return to start. Do 12 reps. Switch sides; repeat.

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TORSO TIGHTENER works abs, obliques, shoulders, backLie faceup, legs together, arms overhead on floor, weights in hands, to start. Roll up to sitting, arms out in front of you parallel to floor. Rotate torso to right, extending right arm behind you (as shown). Twist back to center; return to start. Repeat on opposite side for 1 rep. Do 12 reps.

TIP On the treadmill or elliptical, keep back straight, head forward and abs tight. Perfect posture targets your tummy.

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