It’s so easy to skip out on your workout or “forget” today is your training day. You may be watching your favorite show when you remember that you skipped your regular workout today.

Instead of writing the day off, why not kill two birds with one stone… stomach exercises and watching your favorite show can go hand-in-hand! That’s right, get down on the floor and start toning those abs while watching the show. Here are three exercises that are both fun and effective… you can add them into your routine every day, even if you don’t make it to the gym.

#1 The Bicycle

This exercise is great because it requires no equipment… just a little effort and some sweat. Get down on the floor, lie on your back and put your hands behind your head. Now, bring your knees towards your chest and lift your shoulder blades off the floor.

Don’t pull your head up with your hands, you want your abs to do all the work. Okay…now pedal with your legs bringing your opposite elbow in when your knee comes toward your chest. Do this for about 12-16 repetitions.

#2 Plank pose

A great way to bust that gut comes from yoga… Plank is a yoga pose. Start in the push-up position. You should be on your toes, your body straight, arms extended with your hands shoulder width apart – hold the pose for as long as you can. You can add more burn to this by bending your arms into a push-up and hold the position.

#3 Vertical Leg Crunch

Lie on your back with your legs in the air and your knees slightly bent. Contract your abs and raise up until your shoulder blades leave the floor. Keep your chin up; don’t pull on your neck. Keep your legs in a fixed position. Lift your torso toward your knees. Lower and repeat for 12-16 reps.

For a quick workout that you can do those time when you forgot about your stomach exercises try those listed above. If you want to see rapid flat tummy results, skip the crunches and starvation diets. They don’t work. Instead, focus on interval training, whole body workouts and frequent meals that contain lean protein and less saturated fat. It really is that straightforward.