Flattening the belly is a primary goal of most fitness programs. But toning abdominal muscles means more than sculpting a flat tummy. The abdominal muscles play a major role in spinal support and movement. Therefore, exercises that strengthen the total abdomen result in a toned tummy and a healthy spine. Many of the most effective abdominal exercises require no equipment, so they can be done anywhere: at home, the gym or on the road.
Slow Crunch
The slow crunch strengthens the entire abdominal wall. Start by sitting on a mat, legs stretched straight. Place your hands just behind your buttocks with your fingers facing toward your body, and lean back slightly onto your hands. Bend your knees in toward your torso until your shins are parallel to the mat. Once you find your balance, lift your hands off the mat and extend them toward the front wall. Keeping your spine straight, slowly extend your legs. Pause with your legs stretched straight, and then slowly bend your knees back in toward your torso. Pause, and then extend your legs back to straight. Repeat five to 10 times, increasing the number of repetitions as your abdominal muscles grow stronger.
Chest Lift Crunch
The chest lift crunch focuses on the upper portion of the abdomen. Start by lying with your back flat on the mat, your legs bent, and feet planted on the mat. Slip your hands in behind the base of your skull to support your neck. Press your abdomen into your spine as you slowly roll up and bring your chin in toward your chest. Focus your gaze toward your bellybutton as you pause at the top of the crunch. Then, keeping your abdomen contracted, slowly roll your shoulders and head back onto the mat. Your abdomen, not your neck, should lift and lower your shoulders. Keep your neck and shoulders soft and relaxed during the crunch to prevent them from pulling. Repeat 10 to 20 times, increasing the number of repetitions as you build your abdominal strength.
Scissors
Scissors focuses on the lower abdomen. Start by lying on your back, legs stretched straight. Slide your hands, palms down, under your buttocks at the root of your legs to stabilize the neutral position of your pelvis. Lift your legs about 6 to 12 inches off of the mat. Open your legs apart and then press them back in toward each other, crossing the left leg over the right. Repeat, but crossing the right leg over the left. The movement mimics the cutting action of a pair of scissors. Repeat 10 to 20 times, alternating which leg crosses above the other.
Plank
Plank position tones the deep stabilizing muscles of the abdomen. To enter the pose, start in a standing position and bend forward, placing your hands on the mat. Walk your hands away from your feet until your wrists are lined up directly below your shoulders and your body is fully extended. Imagine you are pressing your heels into the wall behind you while pressing the crown of your head into the wall in front, thereby lengthening your spine and legs. Pull your belly into your spine, keeping the abdominal muscles contracted the entire time you remain in the position. Hold the position for 30 to 60 seconds.
Side Plank
Side plank position strengthens the obliques, the side abdominal muscles. Starting from plank position, move your right hand toward the midline of your body. Lift your left arm as you rotate your body 90 degrees so that you are facing the left side wall and balancing on the right hand. Your left arm extends toward the ceiling. Press your belly into your spine, keeping the abdominal muscles contracted. Hold the position for 30 to 60 seconds. Then lower your left hand to the mat, and repeat on the other side.
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