Everyone's searching for that perfect six-pack to make a statement at the beach or in the bedroom. The fact is, everyone's already got a six-pack, though its hidden under fat and underdeveloped. While the traditional crunch can help in the battle of the bulge, many other abdominal exercises are more effective and target all aspects of the midsection. These muscles are not only for aesthetics, they provide a solid foundation for athletic activity and help improve endurance, posture, flexibility all while decreasing the chance of injury. Here are several highly effective abdominal exercises you can do at home before July rolls around and you're already wearing a life-preserver when you hit the sand. Several of these are Pilates movements, developed by the dancer Joseph Pilates in the 1920's to improve performance.

EXERCISE 1: The reverse crunch

Lying on the ground (always using an exercise mat), keep your arms face down at your sides. While keeping your legs as straight as possible, bring them up to a perpendicular position with the floor slowly, then lower them again. Pause briefly, and do not let the legs touch the ground between repetitions. Perform 3 sets of ten-fifteen. Targets the lower abs.

EXERCISE 2: TEASER (pilates)

Lie on your back with your knees drawn up and your arms down at your sides. Slowly stretch your legs out so they are above the floor at a 45-degree angle. As you go, raise your upper body so that your torso is also held at a 45-degree angle. (you should look like a V).

Draw your hand up alongside your legs-without touching- as high as you can toward your feet.

Hold this position, then slowly raise your arms up and over your head until they are in line with your upper body.

Slowly sweep your arms back down in front of you toward your ankles.

Keep your legs and hands close to your legs as you lower both your lower and upper body down to the floor Repeat for 2 sets, 3-6 reps.

Targets: upper/lower abs, internal/external obliques

EXERCISE 3: Corkscrew (pilates)

Lie on your back with your knees drawn up, arms at your sides.

Extend your legs straight with your feet together and pointed toward the ceiling.

Keeping your head and shoulders on the floor, slowly rotate your feet (or knees if your legs are slightly bent) clockwise as if you're drawing a circle in the air.

Bring your feet back to the center, then rotate them counterclockwise. Then bring your feet back to the center again. (imagine drawing a sideways figure 8. The larger the circle you draw, the harder and more effective the exercise.) Repeat for eight circles on both sides, for 3 sets.

NUTRITION TIP: foods that are good for making muscle:

Steak- of course, tons of protein (cut off the fat).

Almonds- high in magnesium, helps you lift more. (not too many, they're high in fats.)

Broccoli-good source of vitamin C, decreases post-workout muscle damage.

Brown Rice-more of the amino acids arginine and lysine than the white stuff.

Low-fat ice cream- half a cup has 63mg calcium, great for proper muscle contractions.