All you have to do is at least 100 crunches a day. If you dont see results in like days, dont stop. It's worth the wait. It takes time, you dont get a flatter stomach overnight, but in one month you will have a flatter stomach. And crunches are easy and only take minutes. I do about 500 crunches a day, that's more than I have to, but it doesn't bother me, and I can tell my stomach is getting alot flatter.