The stomach is a problem area on the body for many adults. Pants fit better, the potential for back pain is lower, and physicians say the risk of heart attack risk falls when the stomach area is toned and muscular. Using exercises to tone the stomach muscles will help flatten the area, but will not reduce fat from the stomach --- only calorie reduction or increased calorie burn through exercise will reduce the fat.
Crunch to the Beat
Stomach crunches are a classic exercise that works the upper abdominal muscles. Using this technique will contract both the upper and lower abdominal muscles. Lie face up on a mat or other comfortable but firm surface. Lift the legs with knees bent, and calves parallel to the floor. With hands behind the head and elbows out, crunch up. Extend the legs and cross them at the ankles while extending the arms overhead. Hold this position for two seconds, switch feet over and under each other eight times then return to starting position. Repeat eight times.
Walkout
Abdominal muscles are part of a core that maintains the stability of the body. Strengthening these core muscles tightens the midsection, and creates the smallest waist possible. If you're only going to do one core muscle exercise, Ask the Trainer recommends the stability ball walkout. During this exercise, the core muscles must control the up-and-down motion as well as the lateral motion, demanding the most work in the least amount of time. Lie across the stability ball with your hands on the floor, head up, and lower back straight. Do not allow your stomach and hips to sag to the floor. Using the hands, walk out from the ball as the ball rolls under the body toward the feet. Once the ball reaches the feet, begin "walking" backward with the hands until you return to the starting position. Repeat 15 to 20 times.
Medicine Ball Leg Raises
The lower stomach muscles are the hardest to target. Regular crunches won't take away the bulge at the bottom of the stomach, but these medicine ball leg raises, described by Shape Fit, work the lower abdominals, upper back, and hip flexors. The first couple of times, use a light weight ball to learn the motions correctly. Lie on your back, and securely hold the ball while stretching out legs and arms. Crunch upwards, keeping arms and legs straight, and meeting "in the middle." Lower arms and legs back toward the starting position, without allowing feet or arms to touch the floor. Repeat 10 times. This is a very difficult exercise, so start off slowly, and perfect the form first.
Front Plank
The American Council on Exercise recommends the front plank to work the major abdominal muscles as well as the back, shoulders, quadriceps, and calves; you don't need any equipment. Start lying on the stomach. Place palms down on the floor, elbows directly under the shoulders. Extend your legs, and bear your weight through the arms and feet, raising the torso off the ground. Contract the abdominals and core muscles to maintain a straight back; the position should resemble a push-up on the elbows. Avoid arching the back or raising the hips to relieve stress. Hold the position and breathe for a specified amount of time --- start with 5-10 seconds, and work up to five minutes if desired.
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