Still lying on the floor, place your hands behind your head. Lift your feet off the floor, with your knees at a 90 degree angle. Squeeze your abdominal muscles tight and lift your upper body till your shoulder blades come off the floor, while simultaneously lifting your hips off the floor. Crunch the tummy hard and slowly lower. Before you release, lift up again.

Do 16 reps. Next, let the hips keep doing the same lifting movement while you change the upper body movement. As you come up bring your right shoulder towards the left knee. Lower and then bring the left shoulder to the right knee. Keep alternating sides and do 16 reps.

This works your upper abdominals, lower abdominals and the oblique abdominals that criss-cross your tummy.

The right food for rippling muscles

Trim out all the fattening foods. Fat storage will camouflage your muscles, putting all the tough exercise work to waste, so steer clear of fried, oily, sweet and heavy foods. The foods that boost muscles include proteins like fish, chicken, cheese, lentils and egg white.

Give your body the good kind of calories that come from wholegrain bread, whole wheat pasta, breakfast cereals like oats, wheat flakes or muesli and brown rice.

There is also what is known as 'good fat', which is essential to the body, so include fish, olive oil and nuts in your diet.

Eat lots of fresh veggies and fruit. Load up on soups and salads. Not only will this keep you lean and trim, but clear your skin and keep you feeling light and fresh.

So get with the programme and you'll have the girls swooning!