A toned stomach is more than just a visual asset. Core strength can also improve your posture, minimize injury risk and improve your stability during day-to-day activities. Yet as with any muscle group, your abs will only strengthen if you take the time to train them. Several core-targeting exercises are available to help you achieve a sleeker and stronger midsection.
Crunches
Crunches are one of the most effective exercises available for strengthening the abdomen. To perform a crunch, lie on your back on top of an exercise mat or other padded surface, keeping your knees bent and holding your arms crossed over your chest. While contracting your stomach muscles, slowly raise your shoulders and chest off the ground several inches, then lower yourself back to the starting position. According to Go Ask Alice, a health question and answer service at Columbia University, beginners should aim for 10 to 15 crunch repetitions; those with a more advanced fitness level may perform more. Avoid relying on momentum or straining your neck while lifting your torso off the floor.
Flutter Kicks
Flutter kicks are a body-weight exercise targeting the abdominal muscles. Begin this exercise by lying on your back on a padded surface or mat, arms by your sides with your palms flat on the floor. Using your hands to stabilize yourself, raise both legs until your heels are about 6 inches off the floor. Perform quick "scissor" motions with your legs, raising and lowering each one vertically in alternation. To maintain emphasis on your abdomen, keep your stomach contracted for the duration of the exercise. Continue the flutter kick motion until your muscles become fatigued.
Hanging Knee Raises
Hanging knee raises work your abdominal muscles by employing your lower body as resistance. As Fitness Guru explains, performing this exercise requires hanging from a stable overhead bar, such as a pull-up bar, with your hands positioned shoulder width apart. In a slow and controlled motion, raise your knees upward toward your chest, then lower them back down to a relaxed hanging position. Although the number of repetitions to perform may vary based on your fitness level and exercise goals, Fitness Guru recommends repeating this motion 16 to 20 times before resting.
Pulse Ups
Pulse ups are an equipment-free exercise engaging the abdominal muscles as well as the lower back. To perform the pulse-up motion, lie on your back on a padded surface with your hands wedged beneath your tailbone, palms down. Fully extend your legs and raise them 90 degrees from the floor, so that they run perpendicular to your torso. While contracting your stomach, lift your hips several inches off the ground as if elevating your feet toward the ceiling. Lower your hips back to your starting position and repeat until fatigued.
Oblique V-Up
Oblique v-ups engage the outermost muscles of the abdomen known as the obliques. Perform this exercise by lying on your side with your arms crossed over your chest, body in a straight line, legs held tightly together. While contracting the muscles at the side of your waist, lift your legs off the floor several inches. Avoid letting your knees or feet separate. Lower your legs to the starting position, then repeat this motion as many times as your fitness level allows. After performing oblique v-ups on one side of your body, turn over to work the opposite side of your abdomen.
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