Abdominal Tightening Exercises

Tightening the abdominal muscles requires more than just working the rectus abdominis; it requires working the entire core of abdominal muscles. The 2010 book "Strength Training Anatomy" explains that the abdominal muscles form a hammock of muscle, which holds in the viscera and visceral fat. The stronger those muscles are, the tighter the hammock and the slimmer the waist. Doing hundreds of crunches won't get you tight abs, but the right exercise routine can.

Squat

"Strength Training Anatomy" explains that when you perform a heavy, compound lift like a squat, which requires multiple muscle groups and the support of a lot of weight, your entire core activates to create internal pressure that prevents your spine from folding forward. By strengthening the entire girdle of abdominal muscle, you end up with a smaller waist. In fact, a study published in January 2008 in the "Journal of Strength and Conditioning Research" found that the squat was as effective an abdominal exercise as several fitness ball exercises. To perform a squat, hold a barbell across your shoulders. Stand with your feet shoulder-width apart. Squat down, bending at the hips and knees, but keeping a straight back. Stand back up. Perform eight to 20 reps.

Plate Twists

Plate twists build the outer abdominal muscles such as the upper and lower rectus abdominis and the obliques, but they also strengthen the core because of the instability of the movement. To perform plate twists, sit on an exercise mat holding a plate or medicine ball. Lean back and lift your feet from the mat. Twist the weight slowly from side to side. A twist to each side equals one rep. Perform sets of 10 to 20 reps.

Barbell Rollout

The barbell rollout is a difficult exercise that builds the core and the lower abdominals, which makes it particularly useful for combating a potbelly. Stand before a barbell. Bend at the waist to grab it with a shoulder-width grip. Roll forward, keeping the barbell under your chest, until your torso and legs are in a straight line. Tighten your core and crunch your abs to roll back into a standing position. Perform eight to 12 reps.

Fitness Ball Pull-In

Because the fitness ball pull-in requires you to use several muscle groups while being supported by an unstable platform, it builds both the lower abdominals and the core. To perform a fitness ball pull-in, get into a push-up position with your legs supported by a fitness ball. Pull your knees in towards your chest, along the ball to roll along your shins. Press your legs back out straight. Perform sets of 10 or more.

Plank

The plank tests your core endurance, making it a good exercise to finish your abdominal workout with. To perform the plank, get into a push-up position. If that hurts your shoulders, drop down to your elbows. Hold the position as long as you can. Don't allow your stomach to sag. You can watch yourself progress as you're able to hold the position for longer every week.