These moves, designed by Ashley Ntansah, personal-training manager at Club H Fitness in New York City, target your entire abdominal wall, especially the transverse abdominis--the midsection muscle that pulls in your belly like a corset.

And this workout does more than just firm your core: You'll feel it (and see results!) in your shoulders, legs, and glutes as well. All it takes is 15 minutes.

The best part? You don't need any equipment, and you can print the entire home workout to take wherever you go. Learn more about the workout or get the printable version now.