You can improve the appearance of your stomach area by performing simple abdominal crunches that help to strengthen and tone the underlying muscles. Your abdominal muscles consist of internal and external obliques, rectus abdominus and transverse abdominus muscles. The rectus abdominus runs down the center of your stomach; the internal and external obliques form a kind of corset around the sides of your torso; and the transverse abdominus muscles can be found in the lower part of your torso around the hip area.
Core Muscles
The abdominal muscles form part of the core muscle group that helps you to maintain your posture and perform everyday tasks. The core muscles consist of the major muscles found within the torso. According to MayoClinic.com, strengthening your core muscles improves your balance and stability, and will make it easier for you to do most physical activities.
Stomach Exercises
A basic abdominal and stomach workout should incorporate crunches, twisting sit-ups and reverse curls to ensure you work each of your abdominal muscles. According to the American College of Sports Medicine, crunches that work your abdominal muscles are a form of strength training using just your body weight.
Abdominal Crunches
Abdominal crunches target your rectus abdominus muscles. To prepare for the crunch, lie on a mat with your knees bent and your feet placed flat on the floor. Place your hands lightly at your temples, and squeeze your stomach muscles so that your back curls and your shoulders lift from the floor. The movement should come from the muscles rather than you pulling your head up and forwards. When you have curled as far as your body is able, slowly release back down to the floor. If you find this too hard, place your hands on your thighs and slide them up as you curl. Aim to keep the movement as slow and controlled as possible, and repeat for three sets of 12 crunches.
Twisting Sit-ups
Twisting sit-ups are a variation of the basic abdominal crunch, and include your obliques along with your rectus abdominals. Perform an abdominal crunch with your hands at your temples. When you reach the top of your crunch, twist your torso and take your left elbow towards your right knee before slowly releasing to the floor. This twisting action engages both your internal and external oblique muscles. Repeat these twisting sit-ups for three sets of 12, making sure you swap sides each time you twist.
Reverse Curls
Reverse curls focus on your lower abdominals and transverse abdominus muscles. To prepare for the exercise, lie on your back and lift both of your feet in the air. Bend your knees slightly if you find it difficult to keep your legs straight. When you are in position, squeeze your lower stomach muscles. This action causes your legs to move towards your head and your hips to lift from the mat slightly. As with the abdominal crunch, make sure that the movement comes from the tightening of your muscles rather than the momentum of the movement. Perform three sets of 12 curls.
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