An effective abdominal exercise for toning is one that is best able to recruit the rectus abdominis muscle, which is the primary abdominal muscle that runs down the front of your torso. This is the muscle, that when defined, displays a six pack. There are numerous abdominal exercises. Many, however, utilize the surrounding muscles -- like your hip flexors -- and are not as effective.
Toning
To tone a particular muscle group, you must participate in a strength-training program designed to build lean muscle mass. It's important to understand that muscle is completely independent of fat. Completing abdominal crunches will not decrease the amount of fat at your stomach. For the most effective abdominal toning exercise, you must have an appropriate amount of body fat. If you have excess fat, you won't be able to see the developed abdominal muscle beneath.
Training
Joseph Chromiak, Ph.D., of the National Strength and Conditioning Association states that you need both high frequency and high volume workouts to increase lean muscle size. To see significant increases in muscle definition, complete abdominal exercises three days per week, with 48 hours between each session. A common workout schedule consists of Mondays, Wednesdays and Fridays. Complete three to six sets or until you reach fatigue.
Exercise
According to the American Council on Exercise, the bicycle crunch is the most effective exercise for targeting the rectus abdominis muscle. According to a study by Dr. Peter Francis and Jennifer Davis at San Diego State, the bicycle crunch proved to be the best at recruiting the rectus abdominis. Plus, the exercise came in a close second as the best exercise for recruitment of the oblique muscles.
Directions
To complete the bicycle crunch, lie on your back on a mat. Pick your feet up off the ground, and press your lower back down into the floor. Place your hands behind your head with your elbows pointing out. As you crunch upward and then twist, simultaneously bring your left knee toward your right elbow. Lower back down and repeat on the other side, crunching and bringing your left elbow to your right knee.
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