The muscles in the tummy are known as the rectus abdominis and obliques. The obliques run down the sides of the ribcage. These muscles are part of the body's core. By firming them with exercises, you will not only improve your appearance, but you will also improve your balance and perform daily physical activities with more efficiency, according to MayoClinic.com. You can achieve this goal with the weight of your body and external resistance.
Reverse Crunch
A reverse crunch primarily targets the lower part of the abs. Begin by lying flat on your back with your arms at your sides and legs straight in front of you. Keeping your upper body still, raise your legs, bend your knees and tuck them into your body. Hold for a second, extend your legs back out and repeat. If you feel stress on your lower back, place your hands under your butt. For a variation, perform this exercise while lying on a decline bench. Reach up behind your head, grasp the padded support bar and perform your crunches.
Ab Wheel Rollouts
An ab wheel is a tool that has a straight handle in the center of a wheel. A rollout works your upper and lower abs, and you perform it from a kneeling position. Grip the handle with both hands and place it on the floor in front of your body. Keeping your arms and back straight, roll the wheel forward as you extend your arms and lower your chest toward the floor. Once your torso is about parallel to the floor, roll yourself back up and repeat. To increase the challenge, perform this exercise from a standing position. If you do this, keep your legs straight as you roll yourself down. Be advised that this is an advanced variation.
Stability Ball Crunches
Stability ball crunches add an element of balance to the conventional crunch exercise. By using the ball, you will fire up a higher amount of muscle fibers. Begin by lying face-up on the ball with your arms crossed over your chest or place your hands on the sides of your head. Your shoulders and head should be slightly higher than parallel to the floor at this point. Keeping your lower body still, bend forward at the hips to move your torso up and squeeze your abs forcefully for a full second. Slowly lower yourself back down and repeat. To increase the resistance, hold a medicine ball or weight plate at arm's reach above your chest.
Side Crunch
Side crunches zero in on the obliques and you perform them from a face-up position on the floor. After bending your knees and placing your feet flat on the floor, lower your legs down to your right side. Steadily move your torso off the floor and squeeze your left obliques forcefully. Lower yourself back down, repeat for a set of reps and switch sides.
Plank Pose
The plank pose is a yoga exercise that has two variations, the first of which you perform on your forearms. Begin by lying on your stomach and moving your feet together behind you. Keeping your elbows bent and forearms flat on the floor, steadily raise your hips until you form a straight line from your shoulders to your heels. Hold for as long as possible and slowly lower yourself down. Perform the other variation by placing your hands on the floor and lifting your hips in the air. This is the same position you would be in if your were doing push-ups.
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