The Roll-Down

The Bikini-Ready Abs Circuit is designed to target your abdominal muscles for maximum definition. Toe Taps: Lie on the floor with your arms at your sides. Lift your feet, bending both knees 90 degrees so your thighs are perpendicular to the floor. Now slowly and quietly tap your left toes to the floor, then your right, alternating your feet like this for 1 minute. If you feel any lower back pain, don't lower your toes all the way down. For a more advanced workout, follow this with 1 minute of side-to-side bicycle crunches using your hands to support your head. Abdominal Hold: You'll need a sturdy chair or a step with 4 risers for this exercise. Sit tall on the edge of the chair 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 and lift your butt off the chair. Hold this position for as long as you

your head. Pull your left knee in and flex your right foot. Twist your body so your right elbow goes towards your bent knee. Now twist right as you extend your left knee and bring your right knee in. Keep twisting back and forth for 20. With each twist , exhale deeply from your abs like you're wringing out a sponge. Take a short breather and do a 2nd set of the

of Hair Wash Torso Twists for a final 20 reps. With each twist , exhale deeply from your abs like you're wringing out a sponge.

scarf wrapped around the ball of your right foot, knees bent, your left foot on the floor. Hold both ends of the scarf together in your hands. Extend your right leg, keeping your foot flexed. Slowly walk both hands up the scarf as you lift your head and shoulders off the floor. Hold for a count of 2. Now lower yourself back to your starting position, walking your hands down the scarf. You'll do 2 sets of 8 to 10 reps on each side. The Climb Up works your rectus abdominis , the muscles that give you a nice six-pack, and your transverse abdominis , your deep abs. Be sure to keep your head neutral. Don't tuck your chin or tilt back. The Side Crunch: Kneel on

or towel. Sit on the floor with a scarf wrapped around your left foot . Hold both ends of the scarf in your left hand. Bend your right knee and place your foot on the floor. Now, lean back as you extend your left leg. Twist your torso to the right while reaching back with your right arm at shoulder height, keeping your foot about 12 inches off the floor. Pull the scarf to draw your left knee toward your chest while leaning your torso back to center, tapping your left foot with your right hand. Repeat this move 6 to 8 times and then switch sides. You'll do 2 sets of 6 to 8 reps on each side. The Bow works your obliques, which are the abdominal muscles that run down your side, and your rectus abdominis , also known as your six-pack. The Ballet Twist: Sit on the floor and extend your legs, pressing them firmly together. Lean back

the floor with your knees bent and a scarf wrapped around your left foot . Hold both ends of the scarf together in your hands. Straighten your left leg. Use the scarf to gently pull your leg