The most effective exercise for a flatter tum and trimmer waist is to lie on the floor and bicycle your legs (study commissioned by the American Council on Exercise). Lie on the floor and push your lower back into the ground. Rest your hands lightly by the side of your head. Bring your knees into your chest and lift your shoulder blades off the floor (don’t pull on your neck). Move your legs in a bicycle-pedalling motion, bringing your right elbow towards your left knee as you straighten your right leg, and then your left elbow towards your right knee as you straighten your left leg. Repeat this move 12 to 16 times and work towards doing three sets.

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Flatten your tummy in a week
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It’s a classic Pilates move that’s great for building core strength and toning abdominal and back muscles. Better still, you can do it in the ad breaks! Lie face down, resting on your forearms with your palms flat on the floor. Push off the floor, raising up onto your toes. Keep your back flat and remain in a straight line from your head to your heels. Contract your stomach muscles to stop your bum sticking up or your middle sagging. Work up to holding the position for one minute, then lower and repeat three to five times.

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Flatten your tummy in a week
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Beat the bloat: your guide to getting a flatter stomach

Vertical leg crunch
Lie on the floor and push your lower back into the ground. Rest your hands lightly by your head. Extend your legs straight up into the air. Cross your ankles and slightly bend your knees. Hold your tummy muscles in and lift your upper body towards your knees, breathing out as you come up. Then return to the starting position, breathing in as you return. Keep your chin off your chest throughout and avoid pulling on your neck.

Reverse crunch (left)
Lie in the same position but with your hands resting by your sides. Bring knees towards your chest until they are at a 90° angle, and cross your ankles. Tighten tummy muscles, breath out and curl your bottom off the floor, reaching legs towards the ceiling. Breathe in as you return to the starting position. This should only be a very small movement but it really tones the lower stomach muscles. For both exercises, repeat 12 to 16 times and work towards three sets.

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Flatten your tummy in a week
Tone up your trouble spots: including your stomach
Beat the bloat: your guide to getting a flatter stomach

Swimming is a great calorie burner and so will help to get rid of any excess fat. For the ultimate waist workout, opt for front crawl. As well as burning around 320 calories in half an hour, this stroke is great for toning the abdominal muscles. Focus on tightening your stomach muscles and pulling your navel towards your spine as you swim. This will help to strengthen your core muscles, giving the appearance of a flatter stomach and improving your posture.

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Flatten your tummy in a week
Tone up your trouble spots: including your stomach
Beat the bloat: your guide to getting a flatter stomach

Start by standing with your feet shoulder-width apart in water that comes midway between your waist and chest. Then jump up, bringing your knees to the surface of the water. Repeat for three minutes to work your upper stomach muscles. Next, simply use your hands alternately, to scoop water from the surface of the pool down your sides. Repeat for three minutes to work your lower stomach and oblique (waist) muscles.

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Flatten your tummy in a week
Tone up your trouble spots: including your stomach
Beat the bloat: your guide to getting a flatter stomach