The best exercises to tone the stomach address all of the muscles of the abdomen. The rectus abdominis forms the front sheath of the abs and is often referred to as the "six pack." The internal and external obliques help you rotate and make up the sides of the abdominal wall. The transverse abdominis is a deep internal muscle that acts like a corset and assists your everyday activities and athletic pursuits. Combining moves for these muscles with a healthy, whole-foods diet and fat-burning cardiovascular activity will help you reveal a taut and toned belly.
Bicycle
The 2001 issue of the American Council on Exercise's professional publication "Fitness Matters" reported on the top exercises for the stomach. Researchers measured abdominal muscle activation using electromyography---an electrical measuring method that records muscle contractions. The bicycle maneuver proved to be the most effective abdominal exercise in activating both the rectus abdominis and the obliques. Perform the bicycle by lying supine on a mat. Draw your legs up and bend your knees so that your shins are parallel to the floor and the knees rest directly above the hips. Rest your hands at the sides of your head, with elbows bent. With an exhale bring your left shoulder to your right knee as you extend your left leg at a 45-degree angle. Rotate to the other side for one full repetition. Complete between 10 and 15 total repetitions, working your way up to three sets.
Captain's Chair
Abdominal exercises using the captain's chair ranked number two in the ACE study. It is especially effective in working the rectus and transverse abdominis. This piece of equipment looks like a tall chair without a seat. Climb up and place your back against the padded support and your forearms on the arm rests. Allow your legs to hang straight down toward the floor. Draw your navel in toward your spine, exhale and lift your knees up to your abdomen. Return the legs to a full extension. Repeat 12 times to complete one set.
Stability Ball Crunch
Doing the traditional crunch on a stability ball increases the effectiveness of the exercise. In the May 2007 issue of the Journal of Strength Conditioning Research, researchers from Occidental College reported that a stability ball crunch, when performed with the ball supporting the lower back, proved 50 percent more effective than a crunch done on the floor. Choose a stability ball appropriate for your height. When you sit on it, your knees should form a 90-degree angle. Walk your feet out until your low back presses into the ball and cross your hands over your chest. Keep your head aligned with your spine as you engage your abdominals and curl your shoulders and mid-back up off the ball. Pause for a moment as your feet stay firmly planted in the floor. Return to start and repeat for as many as three sets of 15 repetitions. This move effectively trains the rectus and transverse abdominis.
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