Performing hundreds of sit ups a day will not tone your stomach. You need to focus on a range of exercises that challenge the entire abdomen to form a balanced and strong core. Treat your stomach muscles like any other muscle group and be sure to leave at least 48 hours between workouts. If you have a layer of fat camouflaging your muscles, remember to follow a healthy diet and participate in cardio exercise to reveal your abs.
Reverse Crunch
Target the band of muscles that extends from the mid-ribs to the pubic bone, called the rectus abdominus, with the reverse crunch. This muscle forms the front sheath of your stomach and forms the "six pack." To begin the move, recline on a mat and extend your legs to the ceiling. Support your hips by placing your hands under your tailbone. With control, curl the hips and lower back up off the mat and your hands. Hold at the top of the lift for two seconds and then gradually return to the starting position. Complete up to three sets of 15 repetitions of this exercise, with a minute of rest between each.
Bicycle Maneuver
The American Council on Exercise commissioned a study to determine which abdominal exercises were most effective. The results, published in 2001, revealed that the bicycle maneuver activated the most muscle fibers when compared to 11 other popular moves. To do the bicycle, lie on a mat and lift your knees directly above your hips. With your hands gently cradling your head, lift your right shoulder towards your right knee, extending your left leg at a 45-degree angle. Switch sides for one full repetition. Work up to three sets of 15 repetitions with a minute rest between them.
Roll Ups
Borrow a move from Pilates classes to activate abdominal muscles more effectively than some traditional strength exercises. Michele Olson, PhD, and IDEA Health and Fitness Association expert reported that the roll up targets the rectus abdominus 39 percent more than a crunch, while the obliques at the sides of the stomach activate 245 percent more. Lie on a mat with your legs extended and arms reaching overhead. Engage your belly as you curl your arms, head, neck and shoulders up off the mat. Keep your legs pressing together and in contact with the floor as you continue to roll your spine up off the floor. When you reach the top, inhale and then exhale to slowly return to the starting position. Repeat between five and 10 times for just one set.
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