Toning the stomach muscles takes patience and proper form. Instead of doing mega doses of repetitions, the key thing to do is squeeze your abs forcefully with each rep and do each one in a slow and controlled motion. Simple exercises to achieve a toned stomach involve simple movements but not a lot of fitness equipment.
Isometric Crunch
Isometric exercises are commonly referred to as static holds. Unlike dynamic exercises, isometric exercises do not require repetitive joint movement. A simple way to work your abs is with an isometric crunch. Sit in a chair and squeeze your abs as hard as you can for 10 to 20 seconds. During this hold, take long deep breaths through your nose. This exercise can also be done while driving or lying on your back. To focus on your obliques, which are found on your sides, focus your squeeze on them.
Standing Side Bends
As the name indicates, side bends are done from a standing position with your feet shoulder-width apart. These target your obliques and lower back muscles, and they also improve flexibility. With your right arm raised straight above your head, bend laterally to your left side as far as possible. Slowly bend back up and repeat. After doing a set of 15 to 20 reps, switch sides. To add resistance, hold a dumbbell in the hand of your working side.
Torso Rotations
Torso rotations work your whole abdominal area, including your lower back. These are done with your body alone or with a broom stick. Stand with your feet shoulder-width apart, hands on your hips or arms out at your sides and parallel with the floor. Keeping your lower body still, rotate your torso as far to your right and left side as possible in a steady motion for 15 to 20 repetitions. If using a broom stick, lay it across your shoulders and hold it with a wide grip.
Leg Lifts
Leg lifts target your lower abs and they can range in difficulty depending on how you perform them. Lie on your back with your legs lifted 6 inches off the floor and your hands under your butt. Steadily raise your legs six inches higher and lower them back to the starting point. Repeat for 15 to 20 repetitions. If this is actually too simple for you, raise your legs higher to increase the challenge.
Hands Through Knees Crunches
This exercise is an easier variation of the traditional abdominal crunch. Lie on your back with knees bent, feet flat on the floor and hands resting on your thighs. In a steady motion, lift your shoulders, push your hands in between your thighs and squeeze your abs forcefully. Slowly lower and repeat for 15 to 20 repetitions.
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