Get flat abs fast with these calorie-torching moves

Done in 10 minutes

The plan: Do these four moves three times a week, and you'll see more definition in a month or less. For faster results, add 20 minutes of cardio.

You need: Hand weights

Melt your muffin top

Plank & row: Start in plank, weights in hands. Stack wrists, elbows and shoulders, without locking arms. Raise one arm into a row, keeping hips parallel to floor and elbow close to side. Repeat with opposite arm. Do 12 to 15 reps.

Perfect your form: Avoid rounding upper back. Keep hips in line with your body.

Dial it down: Drop to knees.

Amp it up: Increase reps or use heavier hand weights.

Torch twice the calories

Walk your body push-ups: From standing, hinge forward at hips and walk arms out into push-up position, hands shoulder-width apart. Lower into push-up. Reverse and return to start. Do 10 reps. 

Perfect your form: Keep abs tight to protect lower back.

Dial it down: Drop to knees during the push-up.

Amp it up: Jump up each time after you return to standing.

Boost your booty

Backside burner: Start in tabletop, weights in hands. Extend one leg back, parallel to floor, as you reach the opposite arm out to the side (in line with shoulder, palm facing down). Return to start. Do 10 reps. Switch sides.

Perfect your form: Avoid rounding or arching your back, and keep hips level.

Dial it down: Ditch the hand weights or reduce your reps.

Amp it up: Increase reps or use heavier hand weights.

Fire up your lower body

Reverse-plank leg raises: Sit with legs outstretched, hands behind hips, pointing toward feet. For reverse plank, press up onto hands and extend legs, with heels on floor. Raise and lower one leg. Do 10 to 12 reps. Switch sides. 

Perfect your form: Engage lower abs to help lift legs.

Dial it down: Do fewer reps.

Amp it up: Lift leg higher and increase reps.

Click here to see more ways to blast calories and melt fat.