Bounce Off Belly Fat!

Have a ball

By Su Reid-St. John

Here are two words you almost never hear together: fun and abs. But we're about to change all that. This exhilarating fitness-ball-based workout tones ab muscles by making them work hard to keep you balanced on the ball. And it not only sculpts your core but also targets the fat covering the muscles in that area. Best part? There's not a crunch in the bunch! 

How it works

Do this 30-minute routine—created by Patrick Goudeau, the Nike Elite Fitness trainer behind the Amazing Ball Choreography (ABC) DVDs—moving as quickly as possible from one exercise to the next. You'll torch around 350 calories per session. Aim for four or five times a week for best results.

And try these tricks to knock off as much as 12 pounds this month while getting a sleek stomach.

Basic bounce

Sit tall on a fitness ball with feet on the floor in front of you and knees bent to about 90 degrees. Engage core and begin bouncing. Think of bouncing up (instead of down), and let feet lift off the floor. Continue to bounce for 5 minutes, varying arm motions: Reach forward and back, up and down, in and out. Have fun with it!

Jumping jack reach

While seated, hold the ball and jump legs apart, then together, then apart again. Stand and reach left hand to the right (use right hand to keep ball in place). Sit back down, jump legs together, and repeat sequence on the other side; that's 1 rep. Do 4 reps, then do Basic Bouncefor 1 minute. Repeat sequence 3 more times.

Roll and twist

Walk legs out to come into bridge position with upper back on ball, hips lifted, and arms extended toward the ceiling with hands clasped; squeeze glutes. Rotate onto right shoulder, back to center, onto left shoulder, and back to center. Walk feet back in, contracting abs to lift up to sitting; that's 1 rep. Do 12 reps; after each rep, doBasic Bounce for 16 counts.

Windmills

While sitting, begin alternating side-to-side lunges, rolling butt side to side while keeping both hands on ball. (For more challenge, reach one hand up and the other to the floor as you lunge). One left-side lunge plus one right-side lunge equals 1 rep. Do 16 reps, then do Basic Bouncefor 1 minute. Repeat sequence 3 more times.