How To Get Abs In 3 Weeks

We all want a flatter belly and try all different ab workouts, but see no results. In an eDiets.com survey, 85% of women and men said getting a trimmer middle is one of the top reasons they exercise. The disappointing news is that nearly half said they have "a long way to go" before they reach slim-waist status. Of course, we only really focus on those unsightly belly rolls when it's a few weeks until the class reunion, a few days before the beach vacation, or a few moments before slipping into the hot tub with mixed company. Don't push the panic button: The experts below—trainers, nutritionists, doctors, even celebrity fashion stylists—know how to get results in next to no time at all, so whatever your ab status, you won't have to test your patience to see the payoff. (For 10-minute fat-blasting workouts, tryPrevention'sFit In 10 DVD.)

IF YOU'VE GOT 3 WEEKS
Twenty-one days is plenty of time for belly shaping, as long as you're focused. "The only way to get rid of belly fat is an integrated approach. You must include three essential elements—mind, mouth, and muscle—in order to lose and sustain it," says Pamela Peeke, MD, of the University of Maryland School of Medicine. Here's the plan for a tighter tummy.

The moves
You probably already know that Pilates is a great workout because it challenges all of the muscles in your back and torso. But did you know that it's 50% more effective than the standard crunch? A study from Auburn University revealed that subjects who did the Roll-Up and the Crisscross worked their ab muscles up to 80% harder than those who stuck with crunches. Also, those same researchers discovered that by doing a high-intensity Pilates workout, you can burn as many calories as you would doing basic step aerobics.

Using this research, Alycea Ungaro, author ofThe Pilates Promise and founder of the Real Pilates studio in New York City, created the fast-acting routine that follows. Do the sequence once through, 3 times a week, and follow the eat-right tips from Kristine Clark, PhD, RD, director of sports nutrition at Pennsylvania State University, and you could lose up to 5 pounds and one dress size.

The eating plan
You know the drill: Downing too many calories of any kind—carbs, proteins, fat, any food—will stand between you and a slim waistline. Your goal these next 3 weeks is to burn an extra 300 calories a day doing some form of exercise. The 10-minute Pilates routine shown here burns up to 60 calories. Other good options you can add to reach 300 calories include a brisk 1-hour walk (260), a 30-minute jog (240), or a 30-minute bike ride (270).

The next step, says Clark, is to reduce your food intake by 500 calories a day. "The most painless way to eliminate 150 calories," says Clark, is by cutting liquid calories. "That means no sodas, sports drinks, sugared iced teas, or fruit smoothies." Instead, drink calorie-free liquids such as water or unsweetened tea or go for a cup of fat-free milk. It's only 86 calories and it's high in calcium, which studies show may promote weight loss.

It goes without saying that you should skip the junk food. But Clark also says to forgo cheese—at least for these next 3 weeks, while you're trying to drop pounds. You'll save yourself 226 calories simply by removing those two slices of Cheddar cheese from your sandwich. If a cheeseless turkey on rye sounds unappetizing, spread on a thin layer of hummus. One tablespoon is just 23 calories. Late in the afternoon or at night, if you're craving something sweet and creamy, pour a half cup of plain low-fat yogurt over a handful of strawberries and kiwifruit. It may seem like a sinful dessert, but it's only 100 calories.

Clark also warns against "health foods that aren't," such as granola bars and energy bars. "They're often between 200 and 300 calories." Instead, go for a broth-based vegetable soup—it's surprisingly filling but only about 80 calories—or if you need a quick snack, spread 1 tablespoon of peanut butter on a few baby carrots (100 calories) or steam an ear of corn (59 calories), sprinkle on some chili powder, and pack it to go.

Roll-Up

Hilmar Hilmar

A. Lie on your back with arms and legs extended, feet flexed. Inhale.

Hilmar Hilmar

B. Exhale as you reach arms up and forward and roll head toward chest, lifting head and shoulders off floor. (Keep arms next to ears throughout this move.) Press inner thighs together and begin to pull navel in toward spine. Slowly peel off floor until you're sitting in a C shape—back rounded, head toward knees, and arms extended in front of you. (Be sure to keep chin tucked throughout the move). Gradually reverse the movement, inhaling and squeezing abs as you roll back down to floor. Repeat the sequence 6 to 10 times.

Double-Leg Stretch

Hilmar Hilmar

A. Lie on your back with knees pulled in toward your chest. Rest hands on lower legs just below knees. Inhale as you use abs to raise shoulders an inch or two off floor.

Hilmar Hilmar

B. Exhale and contract abs as you fully extend arms and legs so they're about 45 degrees from floor. (Be sure to keep chin tucked, shoulders raised, and lower back on floor the entire time.) Inhale as you bring knees back toward chest and arms in toward knees. Repeat 6 to 10 times.

MORE: 9 Proven Ways To Lose Stubborn Belly Fat

Crisscross

Hilmar Hilmar

A. Lie on your back with knees above hips, calves parallel to floor, and hands behind head.

Hilmar Hilmar

B. Raise head and shoulders, tightening abs and twisting to left as you extend right leg. (Never pull on neck. The work should come from abs.) Hold for 3 seconds and then switch sides. Hold for another 3 seconds. That's 1 rep. Do 5 reps alternating legs.

MORE: 10 Exercises That Burn More Calories Than Running

Swimming

Hilmar Hilmar

Lie facedown, arms and legs extended about an inch off floor. Alternate lifting opposite arms and legs together, about 3 to 6 inches, up and down in a fluttering motion. Hold each lift for 5 seconds. When not lifted, keep arms and legs about an inch from floor. Count to 20 and stop.

Teaser

Hilmar Hilmar

A. Lie on your back, knees tucked in toward chest.

Hilmar Hilmar

B. Inhale and then extend both legs so they're 45 degrees from floor. Gradually, raise upper body off floor and exhale as you sit up into a V shape, reaching fingers toward toes. Find a balancing point and tighten abs. Lower to starting position and repeat 2 times. Rest and do 2 more sets of 3 reps with a rest between sets.

MORE: 6 Moves That Target Stubborn Cellulite

IF YOU'VE GOT 3 DAYS
Hallelujah! You can still firm up, lose up to a pound, and banish bloat in a long weekend—enough to really take a whack at your waistline. Here's the healthiest fast-acting plan.

The moves
"My clients feel better and walk taller within a few workouts," says Ungaro. Prepare your abs for the big event by doing the Pilates exercises on these pages on the first and third day. "All it takes is a couple of workouts to remind your abs what they're there for," says Ungaro. Add on a daily 30- to 60-minute aerobic workout, alternating between moderate- and high-intensity intervals to burn more calories, and you'll not only feel great but might even lose a pound.

The eating plan
Your first line of attack, explains Clark: "Lay off the foods that cause bloat—particularly carbonated drinks and high-sodium stuff that makes you retain water—and your belly will get flatter fast." And eat very few fiber-filled foods, says Monica Grenfell, a British food scientist and author of the book5 Days to a Flatter Stomach. Why? Beans, vegetables, and fruit contain fiber and sugars that are hard to digest and cause gas that puffs up your stomach. Save the fruit for the end of the day so the bloat occurs while you're asleep and you still benefit from fiber's laxative effect.

Fill your plate with simple, unprocessed foods for these next few days. "Don't eat frozen dinners or anything that comes out of a can," says Leslie Fink, RD, a nutritionist for WeightWatchers.com.

IF YOU'VE GOT 3 HOURS
Sure, most fast fixes are an illusion. But celeb trainers must have a few tricks up their sleeve for big events, right?

Kathy Kaehler, Today show fitness expert and celebrity trainer who goes on TV in workout wear, admits that on the day of a taping, she typically gets her sustenance from simple proteins such as egg whites and chicken and drinks loads of water—all guaranteed to keep you bloat free. If you have to eat, keep it very basic and unprocessed, says Jeanette Jenkins, personal trainer for Queen Latifah. She advises her clients not to touch, under any circumstances, soda, dairy, or salty foods that may puff you up. For 3 hours, anything is possible.

Of course, a lot of what you need to do to lose bulge fast can be summed up in one word: camouflage. If you want to make your last 3 hours really count, hit the mall for some shopping. "The best instant makeover trick I know is to invest in a comfortable pair of bulge-control underwear, such as Spanx, or other shapewear, like Miraclesuit or Flexees high-waisted briefs," says June Ambrose, a celebrity fashion stylist for Missy Elliot and Mariah Carey. "If you're getting dressed up, go monochromatic—the darker, the better—and make sure the dress is fitted but not too tight."

For a casual clothes makeover, Ambrose recommends low-rise flat-front jeans and khakis. "Avoid high-waisted mom jeans or pleats, which accentuate your belly." Several top stylists also said, surprisingly, that layering—using thin layers—is a good thing when you're trying to cover flab. Start with a long, dark, thin tank top or T-shirt with some stretch in it—like Victoria's Secret cap sleeve tees—tucked in. "This will hold you in and smooth out your shape, says Ambrose. "The second layer should be a very simple wrap top, thin cardigan, or tailored polo shirt, also in a dark color."

MORE: The 25 Best Diet Tips Of All Time

IF YOU'VE GOT 3 MINUTES
How do you dress your body in 3 minutes? We put top stylists to the test, and they all said no problem. Just:
Wear heels
Wedges and chunky heels are in for fall. "An extra 2 inches will make you look taller and thinner, and you can still walk in them," says Ambrose.

Put on something black
Trust us: It does prevent people from seeing your flaws. And lucky for us all, black was back on the runways for fall. "Gucci, Michael Kors—they all showed a lot of black this season."

Wear a V-neckline or a long scarf or necklace
Anything vertical—even vertical stripes—will elongate your look and take the focus off any belly pooch.

IF YOU'VE GOT 3 SECONDS
Grandma was right.
Roll your shoulders back and down, pull in your tummy, lift your chin, and stand up straight. "It's amazing how standing up straight and using good alignment really can help you look leaner," says Annette Lang, a Brooklyn-based master trainer for Reebok.

Denise Brodey Denise Brodey is a health and fitness writer who lives in New York.

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