Get the flat stomach you want by squeezing these six simple moves into your day. The best part is you can do these exercises at any age, any time of the day and they are completely free. Start moving and you will be sporting that slim waist in no time.

All about abs

The Abdominals are made up of several muscles: The rectus abdominus, transverse abdominus, and the external and internal obliques. The Abdominal muscles sit on the front and sides of the lower half of the torso, originating along the rib cage and attaching along the pelvis. We have all heard of the elusive "six-pack" -- these are known as the Rectus Abdominus and are thin bands of connective tissue that give it that appearance. The deepest muscle of your core is the transverse abdominus wrapping laterally around the abdominal area. The fibers of external and internal obliques run diagonally on the body, allowing for all of your angled movement.

The moves

1. Crunch: Lay on your back with your knees bent and your fingertips placed against the side of your head. Lift your shoulder blades off the floor by contracting your abdominal muscles bringing your nose towards the ceiling.
2. Reverse Crunch: Place your hands underneath your bottom while on your back. With your head and lower back flat on the ground, keep your abdominal muscles tight. Raise your legs up and back to a 90 degree angle from their starting position on the ground. Keep your lower back flat against the floor at all times during the movement. Lower your legs, stopping just before your feet touch the ground and repeat.
3. Reach & Crunch: Assume the position as you would a crunch with knees bent. Try to pretend like you are reaching to catch a ball someone is throwing to you. With your arms straight, reach to the outside of your knees as high as you can go, alternating each side.
4. The Nat: Sit straight up on the floor with your knees bent slightly. Rest your fingertips aside your head and very slowly lean back lowering your head to the floor. This becomes very challenging when you are about three-fourths the way to the floor.

5. Broom Twists: Keep your position with legs spread and back upright. Grasp a broom or a stick behind your head. Using deliberately slow movements to prevent momentum from causing you to cheat, concentrate on twisting at the waist and not the hips or legs.
6. Banana: Lay flat on your back with your arms stretched out overhead. Simultaneously, raise your legs off the ground along with your shoulder blades contracting your abdominals while you lift. Hold the position counting to five very slowly and then repeat. From the side view, you should look like a banana in shape. This is a great move to target those upper and lower abdominals.

You can have a taut toned tummy if you work your abdominals and maintain a clean, nutritionally rich lifestyle. We need to burn off that layer of fat that is covering your abdominals up. Remember: Fat doesn't make you fat -- sugar does! So, stop eating those sugar laden treats and start reading the labels on your food choices. The littlest changes will make a tremendous difference in reach your health and fitness goals.

Start with two sets of fifteen reps and you will be on your way to cinching up your belt a notch or two. Don't forget to exhale on the exertion and inhale on recovery during each exercise.