If you need to lose the love handles, want ab definition, or even just a midriff you’d be proud to show off, drop to the floor and give us 20 crunches, right now! This magical move also strengthens your core and your lower back, improves your posture, and best of all, can be done anywhere.

While there are several variations to ab crunches—Swiss Ball Crunch, V Sit Ups, Reverse Crunch, Bicycle Crunch, Pullover Crunch—it’s important to first master the basic ones. Here’s a step-by-step:

Step 1: Lie flat on your back, on the floor, with your hands behind your head or arms across your chest. Bend your knees so that your feet are flat on the ground.

Step 2: Lift your shoulders using your core muscles, with your chin straight up, front, and centered, for the right posture and form. Hold this position for two seconds.

Note: Do not lift your entire back off the ground; it can lead to injury due to the strain.

Step 3: Go back down slowly as you inhale; this helps to control the muscles and exercises the abs.

For someone who weighs 160 pounds, 10 minutes of ab crunches will mean a loss of 54 calories. Other exercises recommended for well-defined abs includes planks, hanging knee raises and stability ball crunches.