7 exercises to reduce belly fat

Fun and abs are two words that almost never go together. But all of that is about to change. This exciting workout that uses a fitness ball works your abs by making them work hard to keep you balanced on the ball. It also shapes your core and works on the fat that covers the muscles in that area.

Basic bounce

Patrick Goudeau, the Nike Elite Fitness trainer who made the Amazing Ball Choreography (ABC) DVDs, made this 30-minute routine. Move as quickly as you can from one exercise to the next. About 350 calories will be burned each time. For the best results, try to do it four or five times a week.

Sit up straight on a fitness ball with your feet on the floor in front of you and your knees bent about 90 degrees. Engage your core and start to bounce. Think of bouncing up instead of down, and let your feet lift off the floor. Continue bouncing for 5 minutes, moving your arms in different ways: Reach in and out, forward and back, up and down. Have a good time!

Jumping jack

Hold the ball while sitting down and jump with your legs apart, together, and apart again. Stand up and put your left hand out to the right (use your right hand to keep the ball in place). Sit back down, jump your legs together, and then do the same thing on the other side. That's one repetition. Do 4 reps, and then do Basic Bounce for 1 minute. Repeat the same thing three more times.

Turn and roll

Walk your legs out to get into a bridge position with your upper back on the ball, your hips lifted, and your arms extended towards the ceiling with your hands clasped. Squeeze your glutes. Turn onto your right shoulder, then back to the middle, then onto your left shoulder, and back to the middle. One rep is when you walk your feet back in and contract your abs to sit up. Do 12 reps, and after each rep, do 16 counts of the Basic Bounce.

Windmills

Start doing side-to-side lunges while sitting. Roll your bottom from side to side as you keep both hands on the ball. (To make it harder, reach up with one hand and down with the other as you lunge.) One left-side lunge plus one right-side lunge equals 1 rep. Do 16 reps, then do one minute of Basic Bounce. Repeat the same thing three more times.

Circle side lifts

Stand with your feet shoulder-width apart and the ball in your hands. As you circle the ball to the right, up, left, and down, step your right foot to the right and move your left foot to meet it. Step your right foot back to the right, lift your left leg to the side, and circle the ball up and to the right. Go back to where you were before. Do the same thing on the other side. Do 8 reps, and then jog in place for 1 minute. Repeat the sequence 2 more times.

The show Jack and Tuck

Sit with your feet close together and your arms straight out in front of you. Jump your feet and arms back in, then raise your arms and bend your knees while lifting both feet with your abs. Hold for one second, then lower arms and feet. This is one repetition. Do 12 reps, and then do one minute of Basic Bounce. Three more times, do the same thing.

Side crunch while standing

Stand with your feet shoulder-width apart and your arms bent and out to the sides. Raise your right knee to the side and bring your right elbow down to meet it. Turn around and do the same thing on the other side. For 1 minute, bounce the ball. Repeat the same thing three more times.