If you want to tone your stomach, select exercises that focus on your upper and lower abs, as well as your obliques. Use your body weight, free weights and a stability ball for upper belly exercises. Although you're focusing on your upper abs, such exercises also will recruit your lower abs because the rectus abdominis is one continuous muscle. Rectus abdominis is the anatomical name for your stomach muscles.
Basic Crunch
A basic crunch is one of the most popular upper ab exercises. It can be done in any location. Lie on your back with your hands on the sides of your head. Bend your knees and place your feet flat on the floor. Steadily lift your shoulders, move your torso forward and squeeze your abs forcefully for a full second. Slowly lower and repeat for 15 to 20 repetitions. For a variation, do the crunch with your legs lifted, knees bent 90 degrees and your shins parallel to the floor.
Bicycle Abdominal Maneuver
The bicycle maneuver, or bicycle kick, is a multi-movement exercise that works your upper and lower belly, as well as your sides. Lie on your back with your legs lifted, knees bent 90 degrees and shins parallel to the floor. After placing your hands on the sides of your head and lifting your shoulders off the floor, alternate moving your opposite elbow and knee toward each other while extending one leg out straight. Do this in a smooth, steady motion for 15 to 20 repetitions.
Plank Pose
Plank pose is a yoga move. This exercise works your upper abs with no movement of the body. Place your hands shoulder-width apart on the floor with your toes together, hips lifted and abs contracted. Once you form a straight line from your shoulders to your heels, hold the pose for 30 to 45 seconds. For an easier variation, place your forearms on the floor. As an added benefit, the plank pose also builds strength in your spine, wrists and arms.
Ab Rolls
Ab rolls require the use of a stability ball. Lie on your back with your knees bent and your feet flat on the floor. Position the ball on your thighs and place your hands shoulder-width apart on top with your arms straight. In a steady motion, lift your shoulders off the floor as you move upward and roll the ball on your thighs. After squeezing your abs forcefully, lower yourself down. Repeat 15 to 20 times.
Pullover Crunch
Pullover crunches work your upper and lower abs. This exercise requires dumbbells. Lie on your back. Stretch out your arms and legs--your arms should be above your head. Left your legs and arms about a foot off the floor. At this point, your arms should be straight. Hold the dumbbells in your hands with your palms facing each other. Steadily lift your arms, legs and shoulders toward each other until you are holding the weights in front of your shins. Squeeze your abs forcefully, slowly lower and repeat 15 to 20 times.
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