To strengthen and tone the abdominal muscles you need to work your entire core--abdominal, back, pelvic and hip muscles. Core training provides you with strength, balance and stability, which prevents lower back problems, improves posture and gives your stomach a flatter appearance. While strength exercises for your core will tighten up your abdominal muscles, to get rid of any fat you will need to eat a healthful diet and do fat-burning cardiovascular exercise daily.
Seated Twist
The seated twist engages your back and abdominal muscles, with emphasis on your obliques, the muscles that form your waistline. To add intensity to this exercise, use a light dumbbell or medicine ball. Sit upright with your feet flat on the floor and knees up toward the ceiling. Slowly lean back until you feel your abdominals engage; if you feel any stress in your back you have gone too far. Hold this position and extend your arms in front of your belly button. Twist to the left, touching your hands toward the floor, then back to center and then to the right. Repeat this movement 15 to 25 times.
Bird-Dog
This exercise engages your entire core, upper and lower body. Begin on your hands and knees, with your hands directly under your shoulders. Relax your shoulders, neck and head and engage your entire core by pulling your belly button up toward your back and tucking your tailbone in slightly. Lift your right arm off the floor and extend it forward, next to your head. At the same time, lift your left leg off the floor and extend it straight back. Pull as long as you can from your right fingertips to your left toes, and hold this pose for five to eight seconds. Release your arm and leg and repeat the movement on the opposite side. Do 10 to 12 repetitions on each side.
Straight Leg Bridge
The straight leg bridge engages your core and upper body, with emphasis on your rectus abdominis. Sit with your feet flat on the floor and place your hands behind your back, palms down on the floor. Lean your torso weight back into your arms and slowly lift your buttocks off the floor into a bridge. Hold this position and slide or walk your feet out until your legs are straight. You should be in a straight line from your head to your toes, with your hips in alignment with your shoulders and heels, don't let your butt fall toward the floor. Squeeze your abdominals by lifting your tailbone and pulling in your belly button. Hold this position for 30 seconds to one minute, then release. Repeat this movement three to five times.
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