Exercise alone won't give you rock-hard abs. You need to trim calories and keep fat in check for the best look. However, there are many exercises to help you tone up the abdominal region. Some can be done at home with no equipment at all. Others require a trip to the gym or the purchase of some workout equipment.
Crunches
Crunches have been the go-to exercise for strengthening the abdominal muscles since grade school. Unfortunately, many people still do them incorrectly. The Mayo Clinic offers an online video to help women get them right. To do a proper crunch, lie on your back with your knees slightly bent and feet planted on the floor about hip-width-distance apart. Keep your knees apart, fold your arms over your chest and tighten your abdominals. Now, raise just your head and shoulders off the floor and hold for three deep breaths. Return to the starting position. Real Women's Fitness suggests doing crunches on a decline sit-up board to work your abs a little harder.
Pelvic Lifts and Tilts
The Mayo Clinic recommends women do pelvic lifts and tilts to work the lower abdominal muscles. To do a pelvic tilt, begin by lying on the floor on your back with your knees bent. Flatten your back against the floor by tightening the abs and bringing the pelvis up slightly. Hold the position for five to 10 seconds. Work up to 10 to 20 repetitions. To do a pelvic lift, stay on your back and bend your knees up toward your chest. Keep your arms relaxed by your side. Now, tighten your lower abdomen and lift your buttocks off the floor. Your knees should be aimed at the ceiling. Again, hold the position for five to 10 seconds, and keep practicing until you can do 10 to 20 repetitions.
Abdominal Hollowing
Abdominal hollowing gives deeper abdominal muscles a workout. To do this exercise, the Mayo Clinic says you should get down on all fours and let your tummy hang down as you take a deep breath. At the end of your exhalation, draw your bellybutton inward and upward toward your spine. It should feel as if you're trying to squeeze through a partially closed door. Hold the position for 10 seconds, then give yourself a 10-second rest. Work your way up to 10 repetitions.
Hanging Knee Raise
Both Real Women's Fitness and Women's Health highly recommend the vertical or hanging knee raise to exercise your abdominals. For this, you'll need to use a vertical knee raise station or ab slings hooked onto a chin-up bar. Once you're in position with your feet off the floor, slowly lift your knees toward your chest, hold for a moment and then slowly lower them again. You can feel this exercise in your abdominal muscles right away.
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