FABULOUSLY FLAT ABSFour moves to burn fat from your midsection and strengthen your core muscles to create the defined, sexy abs you’ve been dreaming about.

Side Plank with a TwistTargets: Shoulders, obliques, glutes, and quadsLie on right side with elbow on floor under shoulder, hips stacked. Push hips up, forming straight line from head to heels; extend left arm above shoulder. Bring left arm under body, rotating upper body to the right. Hold for 1 count; return to start. Do 6 to 10 reps; switch sides and repeat.

CrisscrossTargets: Abs and obliquesLie faceup, knees bent 90 degrees with feet lifted and hands behind head. Extend left leg about 45 degrees to floor while bringing right knee toward chest. Lift head, neck, and shoulders, rotating left shoulder toward right knee. Switch sides, bringing right shoulder toward left knee, and extend right leg. Do 15 to 20 reps per side.

Ball PassTargets: AbsLie faceup on floor, holding stability ball above chest in both hands with arms extended. Bend knees 90 degrees, feet lifted. Raise ball behind head while extending legs up; keep navel drawn toward spine. Lift head, neck, and shoulders off floor as you lower ball and place between legs. Extend legs forward while reaching hands overhead. Repeat, passing ball back and forth between hands and legs. Do 10 to 12 reps.

Plank Pike-UpTargets: Abs and lower backLie with thighs on top of ball, palms on floor aligned under shoulders, abs engaged and head in line with spine. Slowly roll ball toward body as you lift legs up, forming an inverted V. Hold for 1 count, then slowly roll back to start. Do 10 to 12 reps.

Eat up for flatter abs. These waist−whittling foods give you a dose of ab-ulous nutrients in every bite.

The Sad Truth:You can crunch yourself into a coma and still have ab flab. If you really want a sleek, sexy midriff, you’ve got to tweak your diet. All of the best waist-whittling foods contain fiber to banish bloat, antioxidants to boost your abs routine’s effectiveness, and protein to help maintain a healthy metabolism. Here are the top 10 choices for flatter abs.

AlmondsThese delicious and versatile nuts contain filling protein and fiber, not to mention vitamin E, a powerful anti-oxidant. They’re also a good source of magnesium, a mineral your body must have in order to produce ener-gy, build and maintain muscle tissue, and regulate blood sugar. “A stable blood-sugar level helps prevent crav-ings that can lead to overeating and weight gain,” says David Katz, MD, a professor at the Yale University School of Medicine. But what makes almonds most interesting is their ability to block calories. Research indicates that the composition of their cell walls may help reduce the absorption of all of their fat, making them an extra-lean nut.

Try for: An ounce a day (about 23 almonds), with approximately 160 calories. An empty Altoids tin will hold your daily dose perfectly.

BeST TUmmY TOnerS FOr YOUAnyone can lose belly bulge and sculpt fab abs with these fast-acting moves.

Crunch with Alternate Leg extensionsTargets absLie faceup, with knees bent and feet on floor hip-width apart. Interlace hands behind head. Simultaneously lift head, neck, and shoulders and extend left leg so that it’s 1 to 2 feet off the floor. Hold for 5 seconds. Bend knee back in as you lower upper body to start. Repeat on right side. Do 20 crunches, alternating sides.

Side extensionTargets shoulders, core, obliquesStand with feet hip-width apart, knees slightly bent, holding water bottle with both hands overhead, shoulders down. Lean upper body slightly forward and to the right. Hold for 2 breaths. Return to starting position. Repeat on left side. Do 10 reps, alternating sides.

Toe DropTargets absLie faceup, arms at sides, palms down, knees bent 90 degrees so calves are parallel to the floor. Engage abs and slowly lower left toes to touch the floor. Lift foot back up; repeat on right side. Do 25 reps, alternating legs.

Crisscross AbsTargets abs, obliquesLie faceup with legs extended. Bend right knee. Place left hand beside left hip, palm down. Lift left leg while reaching right hand toward left toes, outside leg, crossing over the front of body. Lower. Do 12 reps. Switch sides; repeat.

eggsYou won’t find a more perfect protein source. Eggs are highly respected by dietitians because of their balance of essential amino acids (protein building blocks used by your body to manufacture everything from muscle fibers to brain chemicals). We like them because they keep our hands out of the cookie jar. Research-ers at the Pennington Biomedical Research Center found that when people ate eggs in the morning, they felt less hungry throughout the day than when breakfast consisted of complex carbohydrates like bagels. “The protein and fat in the egg may be contributing to the feeling of satiety,” says lead researcher Nikhil V. Dhurandhar, PhD.

Try for: One egg a day, unless you have high blood cholesterol, in which case you should check with your doctor first. (One egg packs about 213 milligrams of cholesterol.)

Knee LiftTargets shoulders, absStand with feet hip-width apart, abs engaged, holding water bottle with both hands. Extend arms overhead. Lift left knee as you lower arms, bringing water bottle and knee together. Lower knee and raise arms back up. Repeat on right side. Do 10 reps, alternating sides.

SoySoybeans are a great source of antioxidants, fiber, and protein. Plus, they’re incredibly versatile. Snack on dry-roasted soybeans, toss shelled edamame into soups, and slip a spoonful of silken tofu into your morning smoothie. Liquid soy also makes a good meal replacement: A study from the Journal of the American College of Nutrition found that overweight subjects who drank a soy milkbased meal replacement lost more weight than those who consumed a traditional dairy-based diet drink.

Try for: Twenty-five grams of whole (not isolated) soy protein daily. A half cup of steamed edamame contains about 130 calories and 11 grams of protein. Four ounces of tofu (94 calories) contain 10 grams. Choose whole soy foods over products packed with “isolated soy protein” -- the latter may not provide all the benefits of whole soybeans.

ApplesA 2003 study in the journal Nutrition found that overweight women who consumed three apples or pears a day for three months lost more weight than their counterparts who were fed a similar diet with oat cookies instead of fruits. “A large apple has five grams of fiber, but it’s also nearly 85 percent water, which helps you feel full,” explains Elisa Zied, RD, author of So What Can I Eat?! (Wiley, 2006). Apples also contain quercetin, a compound shown to help fight certain cancers, reduce cholesterol damage, and promote healthy lungs.

Try for: An apple (or two) a day. A study published in the Journal of Agricultural and Food Chemistry found that the Red Delicious, Cortland, and Northern Spy varieties had the highest antioxidant activity.

Seated CrunchTargets triceps, absSit with legs together, knees bent, abs engaged. Place hands behind butt, fingers pointed toward body. Press into palms, lean back, and extend legs. Bend knees; twist legs to left and bring them into chest as you crunch upper body in. Lean back and return to center, legs extended. Repeat to right. Do 20 reps, alternating sides.

Standing TwistTargets shoulders, arms, obliquesStand with feet hip-width apart, knees slightly bent, holding water bottle with both hands in front of you. Slowly lift left leg, balancing on right foot. Engage abs and twist upper body to the left, back through center, then to right. Repeat full rotation for 15 reps. Lower leg; switch sides and repeat.

Bent Knee roll-UpTargets absLie faceup with knees bent, feet hip-width apart on floor. Hold water bottle in both hands with arms extended behind head. Lift bottle 6 inches. Slowly peel upper body off mat, keeping arms extended, knees bent and feet planted. Come to a seated position with a straight back. Roll down. Do 10 reps.

mOre TUmmY TOnerS FOr YOU

Cook pasta in a large pot of lightly salted boiling water until al dente. For the last 2 minutes of cooking, add zucchini and peppers. Drain in colander. Add half-and-half, pesto, and ham to pot. Heat over medium-high heat for 3 minutes.

2 packages (9 ounces each) frozen or fresh light cheese tortellini (or ravioli)

1 medium zucchini, halved lengthwise and cut crosswise into 1/4-inch slices

1 small red bell pepper, cored, seeded, and diced

1 small yellow bell pepper, cored, seeded and diced

1 cup fat-free half-and-half

¼ cup prepared pesto¼ pound ham, cubed

Creamy Pesto TortelliniStart to finish: 33 minutesMakes: 6 servings

Return pasta and vegetables to pot; toss with sauce to coat. Remove from heat. Let stand for 10 minutes to thicken slightly before serving.

nutrition facts per serving: 357 calories, 19g protein, 45g carbohydrate, 11g fat (4g saturated), 3g fiber

Abdominal HoldThis is the sort of move that looks so wonky, you sure hope your roommate doesn’t catch you doing it−unless she also gets to see you look stellar in a bathing suit, in which case she just may pull up a chair.

Do it:Sit tall on the edge of a sturdy chair (or step with four risers) and place your hands on the edge with your fingers pointing toward your knees.Tighten your abs and bring your toes 2 to 4 inches off the floor. Lift your butt off the chair.Hold this position for as long as you can -- aim for 5 to 10 seconds. Lower yourself down and repeat. Continue this exercise for 1 minute.

OUr TOP 3 ABS exerCiSeS

Opposite Arm and Leg raiseDone during my workout warm-up, this move makes me feel longer, steadier, and seriously balanced. Do it:Begin on all fours, aligning your knees under your hips and your wrists under your shoulders.Raise your left arm to shoulder height and your left leg to hip height. Hold for 2 counts, reaching forward with your fingers and back with your heels. Repeat this exercise on the opposite side. Do 15 to 20 reps, alternating sides. For a bigger challenge, touch your opposite elbow to your knee as you pull your arm and leg in.

The Prone PlankA super-simple, do-anywhere move that zips up your abs a la Ms. Stefani. (Fingers crossed.)

Do it:Get into a full pushup position with your palms on the floor beneath your shoulders. Hold here for 30 seconds, with your abs contracted and your arms and legs extended and your head aligned with your spine. As you build strength, hold this position longer, up to one minute.

BerriesMost are loaded with fiber, every dieter’s best friend. The more fiber you eat -- experts say that it’s best to get between 25 and 35 grams every day -- the fewer calories you absorb from all the other stuff you put in your mouth. That’s because fiber traps food particles and shuttles them out of your system before they’re fully digested. Berries (and other fruits) are also high in antioxidants, which not only help protect you from chronic diseases like cancer but may also help you get more results from your workouts. “Antioxidants help improve blood flow, which can help muscles contract more efficiently,” says Dr. Katz.

Try for: At least half a cup daily, or about 30 calories–worth. Don’t limit yourself to the usual suspects, like raspberries, blueberries, and strawberries. If you can find them, add boysenberries, gooseberries, and black currants to the mix for excitement.

Leafy GreensTheir cancer-preventing carotenoids won’t help shrink your waistline, but their low calorie count definitely will. One cup of spinach contains only about 40 calories, while a cup of broccoli has 55 calories and satisfies 20 percent of your day’s fiber requirement. Most leafy greens are also a good source of calcium, an essential ingredient for muscle contraction. In other words, they help fuel your workouts.

Try for: Three servings daily. Keep a bag of prewashed baby spinach in your fridge and toss a handful into soups, salads, pasta dishes, stir-fries, and sandwiches. When you get sick of spinach, reach for a bunch of arugula, broccoli rabe, or broccolini, a cross between broccoli and Chinese kale.

The Pilates roll-up is 30 percent more effective than the standard crunch when it comes to targeting the rectus abdominis (the “six-pack” muscle), say researchers at Auburn University in Montgomery, Alabama. Because the move challenges your abs through a fuller range of motion, it recruits more muscle fibers.

YogurtPeople who get their calcium from yogurt rather than from other sources may lose more weight around their midsection, according to a recent study published in the International Journal of Obesity. The probiotic bacteria in most yogurts help keep your digestive system healthy, which translates into a lower incidence of gas, bloating, and constipation, which can keep your tummy looking flat.

Try for: One to three cups a day of low-fat or fat-free yogurt. Choose unsweetened yogurt that contains live active cultures. Add a handful of fresh chopped fruit for flavor and extra fiber.

Veggie SoupResearchers at Pennsylvania State University found that people who ate broth-based (or low-fat cream-based) soups two times a day were more successful in losing weight than those who ate the same amount of calories in snack food. Soup eaters also maintained, on average, a total weight loss of 16 pounds after one year. “Plus, it’s a simple way to get your vegetables,” says Susan Kleiner, PhD, RD, author of Power Eating (Human Kinetics, 2001).

Try for: At least one cup of low-calorie, low-sodium vegetable soup every day.

LOOKinG TO TOne YOUr TUmmY? The standard crunch may not be your best bet. Find out how the Pilates roll-up exercise can sculpt your abs.

−Lie back with legs straight and arms extended above head next to ears.

−Bring arms forward, tilt chin down, and slowly curl upper body up, reaching hands to toes.−Repeat 8 to 10 times three times a week.

Gazpacho Salad with FetaStart to finish: 33 minutesMakes: 6 servings¼ cup olive oil2 tablespoons fresh lemon juice½ teaspoon salt¼ teaspoon ground black pepper1 pound ripe tomatoes, seeded and coarsely1 cup feta cheese, crumbled1 medium seedless cucumber, peeled and

chopped2 to 3 cups arugula, chopped1 medium red onion, chopped6 pieces pita bread

Whisk together oil, lemon juice, salt, and pepper in a large bowl. Add tomato, feta, cucumber, arugula, and onion; toss to coat. Cut each pita in half and open to form a pocket. Fill each half with about 1/2 cup gazpacho mixture. Serve immediately.Nutrition facts per serving: 252 calories, 8g protein, 23g carbohydrate, 15g fat (5g saturated), 4g fiber

A new Ab-Sculpting methodThis ball move sculpts your abs as it perfects your balance, says Robert Sherman, owner of F.I.T., a personal-training studio in Bethesda, Maryland. Work up to three sets.

−Stand with feet together about a foot behind a stability ball.

−Bend from the hips, placing hands on ball.−Keeping torso extended and abs and glutes tight, raise left leg behind you until it’s parallel to the floor.

−Keep your foot flexed and your inner thigh facing the floor.

−Rotate your torso to the left and extend left arm overhead.

−Turn head to gaze at left hand.−Hold for 3 counts.−Lower and return to starting position.−Repeat on opposite leg.

QuinoaNever heard of it? Pronounced KEEN-wah, this whole grain contains 5 grams of fiber and 11 grams of protein per half cup. Cook it as you would any other grain (although some brands require rinsing). Quinoa’s nutty flavor and crunchy-yet-chewy texture are like a cross between whole-wheat couscous and short-grain brown rice.

Try for: At least one half-cup serving (a third of your whole-grain requirements) per day. Try substituting AltiPlano Gold brand instant quinoa hot cereal (160 to 210 calories per packet), in Chai Almond and Spiced Apple Raisin, for oatmeal. Look for it in health-food stores.

STrenGTHen YOUr ABS wiTH BALAnCeSculpt your abs and improve your balance with these exercise ball moves.

SalmonSeafood, especially fatty fish like salmon, tuna, and mackerel, is an excellent source of omega-3 fatty acids. These uber-healthy fats may help promote fat burning by making your metabolism more efficient, according to Kleiner. An Australian study showed that overweight people who ate fish daily improved their glucose-insulin response. Translated, this means that seafood may help slow digestion and prevent cravings. If that doesn’t hook you, consider this: Seafood is an excellent source of abs-friendly protein.

Try for: Two four-ounce servings per week. Wild salmon, though pricey, contains more omega-3 fatty acids than farm-raised. (If it doesn’t say wild, it’s farm-raised.) If seafood’s not your thing, you can get your omega-3’s from flaxseed (grind and sprinkle on your cereal) or walnuts.

Standing Side-Splits with a BallThis yoga-inspired move gives obliques a serious stretch. You can certainly do this exercise without the ball, but it offers a bit of leverage and additional support.

Do it:−Stand with feet together about a foot behind a stability ball.−Bend from the hips, placing hands on ball.−Keeping torso extended and abs and glutes tight, raise left leg behind you until it’s parallel to the floor.−Keep your foot flexed and your inner thigh facing the floor.−Rotate your torso to the left and extend left arm overhead.−Turn head to gaze at left hand.−Hold for 3 counts.−Lower and return to starting position.−Repeat on opposite leg.

Pre-workoutIf your last meal was more than five hours ago, have a 100- to 200-calorie snack 30 minutes before your workout. Liquids digest faster, so try milk, juice, Gatorade, or half a smoothie (keep it low-cal by choosing plain, low-fat yogurt and fruit and skipping syrups, powders, and other additions).

mid-workoutYou need a snack during your workout only when you’re hustling for more than 90 minutes. Your best bet? A 100-calorie carb boost, like a handful of jelly beans or a sports gel.

Post-workoutIdeally, reach for a snack that combines carbs and protein to aid recovery. Second best: carbs with fiber (like fruit). If your next meal is less than three hours away, be sure your snack is under 200 calories; try an energy bar with at least 3 grams of filling fiber, half a bagel with peanut butter, or low-fat chocolate milk.

wOrKOUT DieT TiPSGet motivated and stay motivated with our best weight-loss strategies

Black Forest Banana SplitIngredients2 cups nonfat ricotta cheese2 bananas, split lengthwise16 walnut halves1 teaspoon unsweetened cocoa

powder2 teaspoons cherry concentrate

(available at health-food stores) Spoon ricotta into a dessert dish and place a banana half on each side of the cheese. Put the walnut halves on top and dust with the cocoa powder. Drizzle the cherry concentrate on top.

Makes: 2 servingsNutrition facts per serving: 377 calories, 23g protein, 40g carbohydrate, 11g fat (1.5g saturated), 3.5g fiber

Single Leg SquatBoost your butt, improve balance, and prevent injury with these easy core-strengthening moves. Workout based on moves from the National Academy of Sports Medicine.

Targets: Abs, glutes, quads, and hamstrings-- Stand with feet hip-width apart, knees slightly bent, abs engaged, hands on hips.-- Lift right foot a few inches off floor. Squat on left leg, keeping knee behind toes.-- Stand back up. Do 12 reps, keeping right foot lifted the entire time.-- Switch sides; repeat.

FLATTer ABS ASAP

Standing Broad JumpTargets: Abs, glutes, quads, and hamstrings-- Stand with feet hip-width apart, abs engaged.-- Lift arms out to shoulder height in front of you and squat, keeping knees behind toes.-- Use power through glutes and core to jump forward, landing with bent knees.-- Stand up. Do 10 reps.

Single-Leg Opposite-Arm reachTargets: Abs, glutes, quads, and hamstrings-- Stand with feet hip-width apart, knees slightly bent, abs engaged, left hand on hip.-- Lift left knee up to 90 degrees in front of you. Lean forward slightly as you reach right arm in front of you and push left foot behind you.-- Hold for 1 count. Pull both back in. Do 12 reps.-- Switch sides; repeat.

Shrimp Cocktail(2 pieces): 34 calories, 0 g fat, 0 g saturated fat

Vegetable Crudite(6 pieces with 2 tablespoons fat-free ranch dip): 45 calories, 1 g fat, 0 g saturated fat (2 pieces): 34 calories, 0 g fat, 0 g saturated fat

Oysters on the half shell(6): 50 calories, 1 g fat, 0 g saturated fat

Even a ton of crunches won’t give you strong, flat abs if your core is weak, says Lashaun Dale, group fitness creative manager at Equinox Fitness Clubs in New York City. This two-part move hits your deep abs, “six-pack,” obliques, and lower back. Work up to three sets.

b. Keeping right arm and leg lifted, roll back down and turn to your left, straightening left leg to roll over onto your belly and moving left hand out to side. With right arm still extended and left palm pressing into floor, lift both legs for a back extension. Push off your left palm to roll back to the starting position. Repeat for a total of 8 to 10 times; switch legs.

This move will strengthen your core and sculpt your abs

AB AnD BACK TOner

a. Lie on your back with legs extended and arms at sides. Using your ab muscles, roll up to a seated position, bending left knee while lifting right leg 3 inches off the floor; extend right arm above you, close to your right ear.

Superfood CombinationsExperts say good nutrition isn’t just about one superstar ingredient; it’s about group dynamics -- the way certain food combinations work together for maximum health benefits. These superfood combinations can lower your cancer risk, strengthen your bones, boost your immunity, and give you better skin.

iron-Fortified Cereal + Glass of OJ = more energyEating iron-fortified cereal can help enhance your energy, but consuming a half cup of orange juice along with it increases the amount of iron absorbed sixfold.Equally good: Mix 1/2 cup fresh OJ, 1 tablespoon grated ginger, and 2 minced garlic cloves; add iron-packed tofu and marinate for 30 minutes. Grill over medium heat.

Cantaloupe wedge + Yogurt = immunity BoostThe vitamin A in cantaloupe helps ward off viruses, but enjoying it with foods that are high in zinc, like yogurt, ensures that your body can utilize almost 100 percent of the nutrient.Equally good: Mix 8 ounces nonfat plain yogurt, 1/4 cup unsweetened applesauce, 1/2 teaspoon cinnamon, and 1/4 cup honey. Dip cantaloupe pieces in it for a snack.

Salsa + Avocado = Lower Cancer riskWhile salsa alone is super healthy, this pairing helps you soak up four times more cancer-fighting lycopene and almost three times more immune-boosting beta-carotene, finds an Ohio State University study. You can thank the fat in avocado for the lift.Equally good: Use cubed avocado and salsa as an omelet filling for breakfast.