Welcome to the Flat Belly Program!

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Are you ready to focus on your tummy? See if our free Flat Belly Program can help! We’ve combined fun, effective ways to BURN CALORIES, tricks and techniques to TONE YOUR ABS and smart, simple EAT RIGHT strategies all in one easy plan. Pick and choose the moves and tips that work for you — there’s no one solution that fits all. Even little changes can make a difference. Try it and see!

Tone Your Abs with Jill's Videos

More tips to tone your abs

Video - Play Favorites

Kick off your program by watching our ab toning videos. And remember not all ab exercises are created equal. You may love crunches, but loathe planks, and that’s okay. Pick and choose a combo of moves (sit-ups, bicycles, oblique twists) that work for you based on your fitness and comfort levels. No move should cause pain.

Take Five

For a stomach that begs to be shown off, aim to spend a total of five minutes working on your waistline most days.

Firm for Free

You don’t need to purchase pricey equipment to work on getting a firmer and flatter tummy. Try our gadget-free exercises to help you make over your middle. Of course, if you find a tone-up tool (think: Ab roller or Ab rocker) that excites you to exercise, feel free to use it, too.

Just Breathe

When doing crunches, exhale during the contraction phase of the movement with your lips pursed as if you’re blowing through a straw. Is this giving you a more intensive and relaxed feeling?

Tone Double Time

Squeeze a small playground ball or yoga block between your knees during crunches or other abs exercises to tone your inner thighs while you focus on your middle. Now that’s twice as nice!

Feel the Burn

Abs can be one of your strongest muscle groups because you use them while sitting and standing. The downside? It can take extra effort to tone them. Do all of your ab exercises back-to-back until you feel the burn. But remember, exercise with caution as no moves should cause pain.

Play it Straight

Concentrate on standing tall with your head in line with your spine and your shoulders back to sneak in stomach toning every once in a while throughout the day. How the middle magic works: Your abs and back muscles must engage to support perfect posture. Abracadabra!

Stay Calm

Try a stress-free day! Stress has many not-so-nice effects on the body and mind. Keep in balance by meditating, practicing yoga or treating yourself to a massage to ease anxiety. What's your favorite to relax?

Enjoy Bones Effect

Sure, six-pack abs are nice, but the advantages of a strong core go way beyond simply aesthetics. Did you know that strengthening your abdominal muscles can actually help to keep your back in good shape and is essential for long-term health and well-being?

FITNESS Workout Routine 1

FITNESS Workout Routine 2

How many calories are you burning?

When it comes to managing your line, everything really does add up. That’s why we created this fun, easy-to-use calorie calculator. Learn how many calories your favorite activities burn, so you can see exactly how exercise contributes to your weight-loss goal. Simply enter your weight below and the number of minutes you broke a sweat. The more intense the workout, the more calories you will burn.

Note: These values are averages which have been compiled by Ainsworth, B. (et al.), "Compendium of physical activities [...]", 2002

Calculate Your Calorie Burn

Enter your body weight:

Choose your activity:
Enter activity time:

minutes

Calculate Calories

calories
burned

More tips to burn calories

Move it

Aim to be active 30 minutes a day most days of the week. You can go for a brisk walk, take a hike or cruise on your bike. Any activity that gets your blood pumping counts! Does anything fit your schedule today or tomorrow?

Put the Fun in Fitness

Working out doesn’t have to feel like work. Choose calorie-burning activities that you actually enjoy. Play tag with your kids, take a dance class with friends or in-line skate in the park. When you train in order to have fun, socialize, feel energized or be happier, you’ll likely spend more time exercising.

Back Off to Stay on Track

Take one to two days off from exercise each week to give your muscles a chance to rest and repair. Overdo it and you are more likely to become exhausted or get injured. Yes, you have permission to rest up!

Take the Talk Test

If you can carry a conversation effortlessly while exercising, you are working at a low intensity. To boost your calorie burn, pick up the pace. A good gauge: You should be able to chat, but not to sing during cardio.

Bust Through a Plateau

Even if you love your current regime, you need to change it up every few weeks to see results. Why? Over time, your body adapts and reaps fewer benefits. Even tiny tweaks like adding jogging intervals to your walk or using heavier weights will help burn more calories.

Walk It Off

Burn more calories on every stroll by using these techniques: Keep your elbows bent at a 90-degree angle and swing arms front to back; drop shoulders down and back; pull abs in tight; look forward so your chin is parallel to the ground; press off from the balls of your feet and land on your heels with knees slightly bent.

Get in the Fat-Burning Zone

To burn fat, your exercise intensity needs to stay in the “fat burning zone”, which is somewhere between 60% and 80% of your maximum heart rate. Typically, you will have enough breath to carry on a conversation while you work out at this level.

Trick Yourself Trim

Stare at the clock and a 30-minute run feels like the New York marathon. To make time fly, cover the console on the treadmill or elliptical, set a kitchen timer or stopwatch with the total number of minutes you aim to exercise and bust a move blindly until the alarm sounds.

Tune In

Music can be a magical motivator. Make a cardio playlist with songs that have meaningful lyrics. Sizzling suggestion: Eminem’s ‘Till I Collapse’ with inspiring lines like: You gotta search within you, you gotta find that inner strength…and not give up…no matter how bad you wanna just fall flat on your face and collapse.

Make Exercise Your Lifestyle

Shorter bursts of activity throughout the day all add up. Walk a bit further from the bus or train to work, and take the stairs instead of the elevator. Even housework counts as exercise. Vacuuming, mopping floors and cleaning the bathroom all burn calories and get your heart pumping!

Eat right, keep the balance

Tips for eating right

Find Your Balance

Everyone knows a varied and balanced diet is important. Eating well does not need to be difficult, expensive or tasteless. Follow these nifty tips and you'll find a balance that works for you.

Start with the Basics: Base your meal on starchy foods such as cereals, bread, pasta, rice and potatoes.
Whole Grain First: When including grains in your diet, look for whole grain options.
Get Your Fruit and Veg: Fruit and vegetables are central to a healthy, balanced diet. They tend to be low in fat and contain fewer calories gram for gram.
Variety is key: Choose low-fat dairy products and enjoy meat in moderation. Eat fish, and try to include varieties rich in fish oil like salmon or trout at least once a week.
Keep Hydrated: Drink at least 1.5 liters of fluids a day and be sure to have a bottle of fluids with you when you work out.

Less is more

Looking for ways to cut calories? How about downsizing your dishes every so often? Sometimes bigger plates mean more food. Serve meals on salad plates instead. Dining out? You don’t have to eat your whole meal. Take your leftovers home. Better yet, order a starter as your main course.

Play colorful

Just as in life, variety is key. Try to get a variety of colors on your plate by thinking about "eating a rainbow" of fruits and vegetables to benefit from their nutrients.

Add More Whole Grains To Your Diet

Use quinoa, millet or brown rice instead of white rice for a curry dish, stir-fry or casserole. And did you know that all Nestle cereals are made with whole grain?

Treat Your Tastebuds

We all have foods that can make us feel happy. Go on, treat yourself…occasionally! You are more likely to stick to your long-term goal if you enjoy what you eat.

Aim for Five a Day

There are lots of ways to include more fruits and vegetables in your diet. For a snack, how about stashing an apple or some baby carrots in your purse. Add vegetables to stews and casseroles to create delicious, lower calorie versions of some of your favorite dishes. You’ll gain additional vitamins and minerals, too.

Take little steps

Pick one or two items you aim to include in your diet then be sure to stick to them. Make sure its on your weekly shopping list and find creative ways to include in your daily routine. For example, before leaving the house, pack snacks like fruit, nuts or wholegrain crackers.

Break for Breakfast

Skipping breakfast might seem like a good way to cut calories but after a night's rest it is important to get nutrients in the morning. If you enjoy breakfast cereals, try to find cereals made with whole grain and serve with skimmed milk. Add a piece of your favorite fruit and enjoy a great start to your day!

FLAT BELLY PROGRAM