Part I Working out your goals: why we gain weight; body types; how the abdominal muscles work; the benefits of exercise; posture - spotting potential problems; health and fitness questionnaire to assess your shape and goals; finding your fitness level; when to start your plan - keeping up your motivation; mission statement. Part II Focus on diet: improving your habits - the benefits of a low-fat, high carb diet; calculating your personal daily calorie intake; keeping a food diary; food groups and the healthy eating pyramid; declutter your cupboards; list of foods to eat and avoid during your 30-day programme; sample daily food plans and recipes suggestions. Part III The 30-day stomach toning programme: basic equipment; what to wear; where to exercise; warm ups; cool downs; stretches; days one-30 stomach toning programme with step-by-step exercises. Part IV Body maintenance: long-term maintenance; advanced abdominal exercise routines; how to get a "six-pack"; improving your posture. Part V Pre- and post-natal programme: pre-natal exercise - the importance of exercise and routines; post-natal advice and exercises.