The ab move that's way better than a sit-up

Pilates Teaser exercise woman on mat gym indoor and swiss balls background (LUNAMARINA)

If you tend to shy away from crunches, we've got your new go-to move. The Pilates Teaser combines abdominal strength, core strength, balance, and coordination to sculpt your tummy into shape in no time. Perform each of these 3 variations in a row (or just do the ones that feel best for your body) 8 to 10 times each, and 4 to 5 times a week for the best results. (Get long and lean with sexy Flat Belly Yoga!)

Teaser 1 (Beginner)

Lie down on your back with your knees bent, feet flat on the ground. Extend straight arms back behind you and over your head. Tuck your chin toward your chest, and start to roll your way up to sitting. Sit up as tall as you can on your sit bones, and use your core to hold and balance at the top. Keep your core pulled into your back, and return to your starting position by rolling back down with control and resistance. The slower you go, the more your core will work. If you need some extra assistance, use your hands to help you by "walking" them up your legs. (Trying to slim down? Check out these 8 most effective exercises for weight loss.)

MORE: 9 Proven Ways To Lose Stubborn Belly Fat

Teaser 2 (Intermediate)

Lie down on your back with your legs in a tabletop position. Extend straight arms up to the sky. Tuck your chin toward your chest, and start to articulate and roll your way up to sitting. Keep your inner thighs squeezing together the whole time (give these 3 inner thigh toners a try). Keep your core pulled into your back, and return to your starting position by rolling back down with control and resistance. Keep your shoulders down your back and away from your ears. Again, the slower you go, the more your core will work. If you need some extra assistance, use your hands to help you by "walking" them up your legs.

Teaser 3 (Advanced)

Lie down on your back with your legs extended out long in front of you. Extend straight arms back behind you and over your head. Lift your arms up toward your toes, while simultaneously lifting your body and legs using your core. Continue rolling upward until your legs and upper body are in a V-shape position. Sit up as tall as you can, balance, and hold. Return to the starting position by rolling your body backward, all while keeping your core engaged, and making sure not to rely on momentum. (If you have cranky knees, this no-squats belly, butt, and thighs workout is for you.)

This article originally appeared on Prevention.com.