When you want to get a firm stomach, proper form is of utmost importance. Otherwise, you run the risk of injuring yourself and not getting an adequate workout. The exercises involved with this should be done with the intent to target all areas of your abdomen.This includes the upper abs, lower abs and obliques. Aim for 15 to 20 reps and three to four sets of each exercise and work out two to three days a week with at least one day off in between.
Hip Thrusts
Hip thrusts are lower ab exercises that are performed from a face-up position on the floor. To do these, raise your legs up so your body forms a 90 degree angle. In a steady motion, lift your hips off the ground and push your feet toward the ceiling and back over your head at a slight angle. After holding for a second, lower your hips back down and repeat. When you lower your hips, do not let them contact the ground.
Bicycle Kicks
Bicycle kicks are exercises that target your entire abdominal wall. To do these, lie on your back with your legs elevated, knees bent 90 degrees and shins level to the floor. After placing your hands on the sides of your head, lift your shoulders up and forward slightly. In a twisting motion, move your right elbow and left knee toward each other as you extend your right leg out straight. Once you have held this position for a second, reverse your direction and bring your left elbow and right knee toward each other while extending your left leg out straight. Continue going back and forth in a smooth, cycling motion.
Moving Side Planks
Moving side planks target your obliques. To do these, lie on your right side with your legs stacked and your forearm directly under your shoulder and perpendicular to your body. In a steady motion, lift your hips up as high as possible in a lateral motion. After holding for a second, lower your hips back down and repeat. After doing a set of reps, switch sides.
Abdominal Pull-ins
Abdominal pull-ins are executed with a stability ball and they place emphasis on your upper and lower abs simultaneously. To do these, place your lower shins on top of the ball and place your hands on the ground directly under your shoulders. In a steady movement, roll the ball on the ground as you bring your knees into your chest. After holding for a second, extend your legs back out and repeat.
Ball Crunches
Ball crunches place most of the emphasis on your upper abs. To do these, lie face-up on the ball with your shoulders and head slightly elevated. After placing your hands on the sides of your head, lift your body up and forward. Squeeze your abs forcefully, lower yourself back down and repeat.
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