Toning the core is an important part of a fitness program because it can improve balance, tone your abs and lead to weight loss, according to the Mayo Clinic. Aim for one to three sets of eight to 12 repetitions every other day. Be sure to take a day off in between workouts to allow for adequate recovery.
Straight Leg Crunch
This will target the whole core, along with working parts of the lower and upper body. Start by lying on your back with your arms behind you. As you bring your arms up and over your chest, lift your shoulders off the mat. At the same time, raise your legs until they are perpendicular to the floor. Return to start counting as one repetition. "Women's Health" magazine recommends not letting your feet touch the floor, and adding in a free weight to make this exercise more difficult. Repeat as recommended with either straight legs, or bent knees, depending on your level.
Leg Lower
This exercise will tone a common trouble spot for weight loss by targeting the lower core. Begin on your back with either straight legs, bent knees, or holding a stability ball between your lower legs. If using a ball, squeeze your legs to hold the ball in place. Lift your legs up and over your hips. "Shape" magazine explains to keep your arms relaxed at your sides with your palms facing down. Use your abdominals to maintain control as you lower your legs as low as you can without lifting your back off the floor. Tighten the abs to lift legs back up to starting position counting as one repetition. Repeat as recommended and increase difficulty as you progress.
Bent Knee Crunch
Pay attention to form in order to use the correct core muscles. Place your back on the floor or a mat with your knees bent and feet flat on the floor. Place your hands behind your head, keeping the elbows wide so that you don't pull on the neck. The American Council on Exercise states that as you exhale, contract your abdominal and core muscles and flex your chin slightly toward your chest while slowly curling your torso toward your thighs. Pay attention to keeping your feet, tailbone and lower back in contact with the mat at all times. Curl up until your upper back is lifted off the mat and hold this position briefly. As you inhale, lower your torso back toward the mat in a controlled motion counting as one repetition. To increase difficultly, try holding a free weight to the chest.
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