Ab Toner Workouts

Achieving the ideal of ripped, cut and flat abs requires a combination of diet, exercise and genetics. While you may not be able to achieve the look of a romance novel cover model, you can tone and tighten your abdominal muscles with exercises that target the muscles in that area of your body. Toning your abs not only improves your looks, it helps stabilize core muscles that support you in almost every activity you do.

Crunches

Crunches, also known as bent-knee sit-ups, works the muscles running vertically along either side of your belly button, known as the rectus abdominis, and the deep interior abdominal muscle known as the transverse abdominus. To preform a basic crunch, lie on your back with your knees bent, hands behind your head and elbows out. Keeping your face pointed toward the ceiling, lift your upper back a few inches off the floor, contracting your abdominal muscles as you do so. Don't tuck your chin to your chest -- instead, keep it and your elbows parallel to the floor. For a variation of the crunch, elevate your feet against a sofa or an exercise ball. You can also work your obliques, the muscles on the sides of your abdomen, by doing bicycle crunches. Start as for a regular crunch, but lift your feet off the floor with your knees bent at 90 degrees, as if you were sitting in an invisible chair. Pull your right knee toward your chest. At the same time, lift your upper back off the floor, contract your abdominal muscles and twist to bring your left elbow toward your knee. Repeat, this time bringing your left knee toward your chest and your right elbow toward your knee. Continue with a smooth motion, alternating knees, as if you were riding a bicycle.

Plank

The plank works the muscles of your abdomen, as well as your back muscles. Lie face down on a mat, with your legs extended behind you and your elbows by your sides, palms flat on the floor. Slowly lift yourself up from the floor, balancing on your elbows and toes. Your back and legs should be straight and your elbows should be in line with your shoulders. For a variation, come up onto your hands or start lying on one side and rise up on your elbow. You can bend your knee or straighten your leg, adjusting the degree of difficulty according to your strength and ability. Side planks also work your obliques.

Lunges

Lunges work the obliques and the transverse abdominus, as well as the glutes, quads and hamstrings. Stand with feet together, facing forward. Tighten your abs and step forward, at the same time lowering your hips toward the floor until your thigh is parallel to the floor. Hold for a few seconds, then step back and repeat with the other leg. For a variation, hold your arms straight out in front of you, parallel to the floor. Maintain this pose as you step forward with your right foot and lower your left knee all the way to the floor. Keep your back straight as you lean forward slightly. Slowly come back up and repeat on the other side.

Yoga

Several yoga poses tighten and strengthen abdominal muscles. These include cobra pose, upward facing dog and child's pose. For cobra, lie on your stomach with your feet extended behind you, elbows close to your body. Press your palms into the floor and slowly lift your upper body, arching your lower back as you do so. Keep your elbows bent and only lift your upper torso from the floor. You should feel a good stretch in your back and abdominals. Slowly lower to the floor. For upward facing dog, straighten your elbows and lift your lower torso from the floor as well, almost to your knees. For the child's pose, which provides a good stretch to your back and abdomen, kneel on all fours, with your knees under your hips and your hands under your shoulders. Slowly lower your bottom to your heels, keeping your hands planted and your back straight. Rest your chest between your knees and your forehead on the floor and feel the stretch.