The stomach has a long band of muscle that runs from the chest to pelvis called the rectus abdominis. Sheaths of muscle known as the obliques are located on the sides of the stomach. You can do exercises to target these specific areas and more general fitness exercises for other parts of your body. Remember that proper form is what separates a good exercise from a bad exercise.
Push-ups
Push-ups work your chest and you can do them using the weight of your body. Lie on your stomach with your hands slightly wider apart than shoulder-width and your toes hip-width apart behind you. In a steady motion, push yourself up, lift your hips and form a straight back by contracting your core. Slowly lower your body by bending your elbows. Once your chest is within a fist-width of the floor, push up and perform 10 to 12 repetitions.
Clean and Press
Clean and presses work your shoulders and legs, and you do them with a barbell. Place a weighted barbell on the floor and stand behind it with your feet shoulder-width apart. After bending your knees and hips to lower your body, grasp the bar with an overhand, slightly wider than shoulder-width grip. In a steady motion, lift the bar off the floor, swing it around and hold it at upper chest height for a second. From this position, hoist it straight over your head and hold again for a second. Slowly lower it to chest height and then back to the floor in a steady motion. Do 10 to 12 repetitions.
Pull-ups
Pull-ups work your back and biceps. You do them with a pull-up bar. Grab the bar with an overhand, slightly wider than shoulder-width grip. Keeping your core tight, pull yourself up until your chest reaches the bar. Slowly lower and repeat 10 to 12 times. When doing pull-ups, do not let your upper body sway back and forth.
Flutter Kicks
Flutter kicks work your lower abdominal area. Lie on your back with your legs 6 inches off the floor, head lifted and hands at your sides. In a steady motion, lift and lower your legs from the starting point to a point 2 to 3 feet higher. Do a set of 15 to 20 repetitions. If you feel stress on your lower back, place your hands under your butt.
Pendulums
Pendulums target your obliques. Perform these exercises from a face-up position on the floor. Place your arms out at your sides and lift your legs so your body forms a 90-degree angle. Slowly lower your legs to your right side as far as possible, then lower them to the left the same way. Continue moving your legs back and forth in a slow and steady motion until you've done 15 to 20 reps on both sides.
Double Crunches
Double crunches work your upper and lower abs simultaneously. Lie on your back with your legs extended, your hands on the sides of your head and your elbows out to your sides. In a steady motion, lift your shoulders and legs off the floor as you pull your knees into your chest. While doing this, forcefully squeeze your abs. Slowly lower and repeat 15 to 20 times.
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