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That video makes it sound very easy.  In case you need more.  Check out these flat tummy exercises.  Don’t try to do these all at once.  Learn how to do one or two and then work your way up.

The Best Abdominal Exercises  – Flat Stomach for you ladies.

For every ab exercise, center yourself first by pulling up and in on both the transversus and the pelvic floor. Retain this up and in posture even when breathing. Inhale on each concentric contraction and, just before each slow eccentric contraction, exhale forcibly by squeezing in more on the transversus and pelvic floor. Initially this action will be very strenuous. Without tightening the gut, you might do 50 reps of a movement such as hanging and kicking the knees to the chest. With power exercise you will be working to make 10 reps.

Because many athletes have weak abdominals, the series of five hanging exercises is listed from easy to hard. Initially you may be able to do only the first one or two. For some people even these will be too hard and you will have to start on floor ab exercises. As you progress to being able to do them all, you should reverse the order, doing the hardest abdominal exercises first.

For all of the hanging exercises, it is important to keep the back rounded and the toes pointed forward, and curl the torso as you go up, in order to minimize the action of the psoas. A good test of ab strength is Exercise 3, straight leg raise from a dead hang. If you can’t do 10 reps, you need ab work real bad. Add two core exercises to each workout you do during the week. These are our Level 2 and Level 3 ab exercises. Floor ab exercises are Level 1. Level 4 ab and core exercises are not listed here. To learn all the levels you can attend one of our Power Program Camps or purchase the DVD sets which will become available during this year.

Exercise 1: Hanging Knee Kick

Hang on bar with back rounded and toes pointing forwards. Pull up and in on transversus and pelvic floor.

Inhale. Kick knees up to chin, keeping arms straight. Hold and exhale, keeping transversus and pelvic floor up and in. Slowly lower legs to start position.

Inhale. Repeat for 6 to 8 reps.

Exercise 2: Hanging Half Leg Raise

Hang on bar with back rounded and toes pointing forwards. Pull up and in on transversus and pelvic floor. Inhale. Raise straight legs up to horizontal, so they make a 90° angle with the body. Keep arms straight. Hold and exhale forcibly, keeping transversus and pelvic floor up and in. Slowly lower straight legs to start position. Inhale. Repeat for 6-8 reps.

Exercise 3: Full Leg Raise

Hang on bar with back rounded and toes pointing forwards. Pull up and in on transversus and pelvic floor. Inhale. Raise straight legs up to touch bar between hands, keeping arms straight. Exhale forcibly, tightening transversus and pelvic floor. Slowly lower legs to start position. Inhale. Repeat for 6-8 reps.

Exercise 4: Horizontal Scissors

Hang on bar with back rounded and toes pointing forwards. Pull up and in on transversus and pelvic floor. Inhale. Raise straight legs up to touch bar between hands, keeping arms straight. Exhale. Keep transversus and pelvic floor tight. Keep legs up. Scissor legs out to sides. Inhale. Bring legs in and exhale. Repeat for 6 -8 reps before slowly lowering legs to start position.

Exercise 5: Vertical Scissors

Hang on bar with back rounded and toes pointing forwards. Pull up and in on transversus and pelvic floor. Inhale. Raise straight legs up to touch bar between hands. Keep arms straight throughout. Exhale and tighten transversus and pelvic floor. Keep one leg at bar level and lower other straight leg to the horizontal. Inhale. Reverse legs with a scissor movement while exhaling. Repeat 6-8 reps before lowering straight legs slowly to start position. Keep transversus and pelvic floor up and in throughout the exercise.

Exercise 6: Back Extension Roll-ups

Lie face down on extension bench, with pelvic bones protruding over edge. Clasp hands to chest or, preferably (harder), behind neck. Push straight out with elbows, making back as long as possible. Pull up and in on transversus and pelvic floor. Inhale. Lower trunk and curl back. Exhale. Slowly uncurl trunk, one vertebra at a time, starting from the lower back until you reach start position. Inhale. Repeat 6-8 reps, keeping transversus and pelvic floor up and in throughout the exercise.

Exercise 7: Reverse Back Extension

Lay face down on extension bench, with legs hanging vertically. Grasp post of bench and rest forehead on footpad. Pull on post to lengthen back. Pull up and in on transversus and pelvic floor. Exhale. Raise straight legs to horizontal while pushing on the post. Inhale. Slowly lower straight legs to vertical while pulling on post. Exhale. Repeat for 6-8 reps, keeping transversus and pelvic floor up and in throughout the exercise.

Note: The hanging and back extension exercises (Exercises 1 & 7 above) should be done without additional weights until you can do all of them for 8 reps. Then you can add strap-on ankle weight and hold a soft weight on the upper back for roll-ups, to increase the difficulty.

There are a few other secrets, but these exercises are plenty for at least a year of core training. I’ll bet a once-a-week workout with our program against 500 crunches or sit ups a day anytime.

Whether you’re starting a new fitness program at your local rec center or purchasing equipment for your home gym, understanding the different types of equipment out there is valuable knowledge for anyone with an interest in physical fitness. Your custom routine will determine the equipment you’ll be most familiar with but knowing what’s available can give you the opportunity to expand your workout to something new and exciting.

Cardio Machines

Many weight loss fitness programs will incorporate cardio machines to get your heart rate up and get your blood pumping. Treadmills and elliptical machines offer adjustable speed, inclination, and resistance settings that let you customize your workout while cycling and rowing machines are another option if you’re looking to focus on certain muscle groups.

Weight Training Equipment

For any weight training workout you will be able to choose from free weights or a weight machine and many people will incorporate both into their routines. Free weights will generally be used with an adjustable weight bench that give you the desired inclination for each exercise. Weight machines can be either plate loaded or stack machines and the one you choose will just be a matter of personal preference.

Stretching and Yoga

Flexibility and stretching is an important part of any workout so using the proper mats can make this aspect more enjoyable and save your hands and knees some potential grief. To add some extra meat to your warm ups and cool downs you may want to try using some exercise bands and tubing. They come in different thicknesses so having a few different bands on hand can give you a variety of resistances.

Other Machines and Equipment

Exercise balls and balance disks can be used on their own for toning and stability exercises or used concurrently with weights to add a little more difficulty to your weight training. Hand exercisers are excellent little pieces of equipment that will help you work on your grip. You may even want to try things like ab and thigh machine to tone specific areas.

No matter what type of workout you want to get there is a piece of equipment out there that can either provide the workout or simply enhance it. If you aren’t sure about a certain machine try it out or have a trainer or store clerk show you how to use it. Learning about new machines and equipment can be an interesting way to spice up a previously stale workout routine.

Physical fitness does not have to be something you dread. Getting into better shape can be whatever you make of it and it can be something you find enjoyable. Whatever you decide to make of your fitness plan, there are three basic categories to physical fitness that need to be maintained if you want to get into shape and feel great. Muscular strength, aerobic endurance, and flexibility are all vital components to any successful exercise plan and what you decide to do with each of those categories will be entirely up to you.

Everything movement you make uses muscles. Working on strength training will not only help to get you into shape, it will help you do things more easily in your day to day life. Anything from carrying groceries, to mowing your lawn, to folding your laundry can become a whole lot easier once your muscle are a bit better shape. There are many different exercises you can do without or without weight training equipment, and you can decide what intensity to work at, but keep in mind that you need to challenge yourself and use adequate resistance to progress to a higher fitness level.

Cardio training is a key element to keeping your heart and lungs in shape and will be a very important aspect of your workout routine if you are trying to manage your weight. This aspect of physical fitness is so versatile you may find ways to exercise you would never think of as work. If you hate running on a treadmill don’t think you can’t still maintain your aerobic fitness. Try cycling or swimming, or perhaps even just going for a fast paced walk on your lunch break. You will be surprised at how much you can start to enjoy these activities when you see what you can accomplish.

Flexibility is so easy to overlook. Weight training and cardio seem like “exercise” whereas stretching and giving yourself a proper warm up may feel like an optional fitness bonus. Its importance should not be underestimated! Stretching your muscles will go a long way in preventing injury and will help your joints and muscles in your every day activities. You’ll save yourself a lot of pain if you take an extra five minutes before and after your strength and cardio training to stretch out and maintain a good rande of motion.

Each of these three categories is something you can have fun with. You’ll likely discover new past-times you hadn’t thought of trying before such as skiing, mountain biking, or yoga. Once you start seeing the results of your efforts and noticing new abilities you never though you could have, physical fitness will likely become an exciting activity for you that you can’t believe you were ever living without.