Toned abs certainly add to a buff silhouette and allow you to wear stomach-revealing fashions with ease. Toned abdominal muscles also are important for overall health and wellness, report doctors at the Mayo Clinic. The body's core consists of the abdominal muscles, oblques and back muscles. When all are toned, doing most physical activities becomes easier. By exercising to tone your abs, you also lessen the risk of developing back problems.
Crunch
The abdominal crunch is the mainstay of abdominal exercises and can be intensified to provide a better workout though a number of variations. To perform a standard crunch, lie on the floor with your knees bent and feet flat on the floor. Cross your arms over your chest and raise your shoulders off the floor as high as your can, toward the ceiling. Breathe out when you lift and breathe in when you lower your shoulders back down. Repeat 20 times. Intensify the workout by performing crunches on a stability ball. Start the exercise sitting on the ball and walk yourself forward so that your lower back is resting on the ball and your thighs are hanging loose and your knees are still bent with your feet flat on the floor. You can cross your arms in front of your chest or hold them loosely at the side of your head as you raise and lower your shoulders. The stability ball requires additional muscles to maintain balance on the ball and provides a substantial increase in the intensity of the exercise.
Captain's Chair
While studying all the various "miracle" ab machines on the market, researchers at the American Council on Exercise discovered that the captain's chair was the best piece of exercise equipment to use to tone abs. The captain's chair is a low-tech stand-up piece of fitness equipment found in most gyms and fitness centers. The ab exercises are performed by standing with your back pressed against the back of the equipment and forearms resting on the two padded bars that extend out from the back. There are handles with which you can wrap your hands while you boost yourself up and dangle your feet. From the dangling position, you then pull up your knees toward your chest and hold for a few seconds, slowly lowering your knees and repeating the move about 20 to 30 times. The captain's chair is a difficult piece of equipment to master, but over time, beginners can build up their abs so they perform 30 or 40 reps with little effort.
Bicycle Maneuver
While cycling may be an effective overall aerobic exercise to lose belly fat, the bicycle maneuver performed while lying on your back is one of the best exercises to tone the abs. In addition to toning the abs, the bicycle maneuver is one of the best for tightening up side obliques as well. To perform the bicycle maneuver raise both knees to a 90-degree angle and rest your hands on the side of your head while lying on your back. Begin to pump your legs as if you were pushing down on pedals, rotating from one leg to the next. Pushing out with one leg, while pulling the other leg in. At the same time, try to touch your right elbow to your left knee as it comes up and your left elbow to your right knee in turn. Be sure not to engage your neck muscles by pulling on the back of your head with your hands. Keep up the exercise for 5 to 10 minutes.
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