Fergies abs rock!  She works very hard to maintain a tight, toned body.  This workout will give you abs like Fergie.

Perform 30 reps of each exercise for one set each until you have completed each exercise once.  Then take a 1 minute break and preaet that process two more times for a total of 3 sets each.

1.  Crunches on the ball
Purpose:
To develop the muscles of the stomach (rectus abdominis).
Execution:
•    Start by sitting on the ball.
•    Slowly walk forward and lean back at the same time to transform your ball from a chair into a mat.
•    With the ball placed snugly in the arch of your back, place both hands behind your head and crunch up slowly until you feel a nice contraction in the stomach (exhale).
•    Take your time in lowering your upper body back down to the starting position (inhale)while allowing the back to curl over the ball creating a nice stretch and then repeat.

2.  Leg Lifts
Purpose:
To develop the muscles of the lower abdominals (rectus abdominis) and hips (iliopsoas).
Execution:
•    Start by Lying flat on your back preferably on top of a mat.
•    With both arms down on either side of you, lift your legs up off the ground pointing straight towards the ceiling.
•    Keeping your knees straight and your feet pointing away from you, slowly lower your legs to about 45 degrees (inhale).
•    Using your stomach, pull your legs back to the starting position at 90 degrees (exhale) and then repeat!

3.  Side Crunches
Purpose:
To develop the side muscles of the stomach (obliquus externus abdominis).
Execution:
•    Lie down on your right side in a fetal position on the mat.
•    Turn your left shoulder over so that both shoulder blades are now flat against the mat while keeping your lower body pointing to the side.
•    With your left hand behind your head and your right hand on your left waist, crunch up slowly until your right shoulder has raised off the mat ensuring your knees remain touching and on the mat (exhale).
•    Lower yourself down to the starting position (inhale) and then repeat with the same side for a complete set before switching sides.

4.  Reverse Crunches on the ball
Purpose:
To develop the muscles of the stomach (rectus abdominis).
Execution:
•    Lie down on your back and place the ball under your knees.
•    Using your heels, pull the ball as close to your thighs as possible so as to lock the ball in place.
•    Squeeze the ball between your knees tightly and slowly raise the legs with the ball locked in them towards the chest (exhale).
•    Lower the ball slowly back to the starting position (inhale) without letting it touch the floor again.
*If the ball begins to slip, drop the ball back to the floor and reset before continuing.

5.  Ab tilts
Purpose:
To isolate the muscles of the oblique’s!
Execution:
•    Start by grasping a dumbbell in one hand while standing up straight with both hands on either side of you.
•    Then slowly lower the dumbbell down one side of you (inhale) making absolutely sure that your back stays completely straight and both shoulders remain facing forward.
•    With your opposite hand on your hip, return back to the starting position

6.  Ab rows
Purpose:
An advanced abdominal exercise used to increase both strength and stability in the stomach muscles.
Execution:
•    Start by sitting down on the floor with your feet extended out in front of you.
•    Place your hands behind you for support and pull your knees in to the chest (exhale).
•    Without letting your feet touch the floor, return your legs back to the starting position (inhale) and then continue to pull the knees in repeatedly without ever touching the ground.
•    As you become more advanced, try performing the same exercise without allowing your supportive hands to remain in contact with the floor for a more intense exercise!

7.  Scissors
Purpose:
To strengthen the muscles of the stomach (rectus abdominis).
Execution:
•    Lay down on a mat and raise both feet off the ground.
•    With your hands on either side of you on the floor for support, straighten each leg, point your toes and get your legs to a 45 degree angle or more off the floor.
•    Now start making scissor motions with each leg by crossing each leg with the other continuously on the top then on the bottom!
•    Each time your legs cut to the inside = breathe out while quickly breathing in when your legs move away from each other.

8.  Bicycle crunches
Purpose:
To develop the muscles of the stomach (rectus abdominis) and side (obliques).
Execution:
•    Start by laying flat on the floor with both knees bent.
•    Bring both knees up off the floor until your upper leg is parallel with the floor.
•    Crunch up until both shoulder blades come off the ground and then twist your upper body so that one elbow touches your opposite knee (exhale).
•    Slowly return your upper body to the starting position and then repeat on the other side.
•    Continue alternating each side until the desired number of repetitions are achieved.

9.  Knee up crunches
Purpose:
To develop the muscles of the lower abdominal area as well as to improve upper-body stability.
Execution:
•    Lie down with your hands spread out in front of you and place the ball under your toes.
•    Focus on contracting the stomach as you pull the ball closer to your arms (exhale) without bending the knee until a full pike position is attained.
•    Slowly return the ball to the starting position (inhale) so as to get a good stretch in the stomach muscles and then repeat the exercise.

10.  Sit-ups
Purpose:
An advanced exercise targeting the muscles of the stomach (rectus abdominis).
Execution:
•    Start by laying flat on the floor with your knees bent and hands resting on your thighs.
•    Crunch all the way up until both shoulder blades come off the ground and then reach over your knee with your hands and touch your feet (exhale).
•    Slowly return your upper body to the starting position (inhale) and then repeat.