Although firm stomach muscles do improve your physical appearance, they also help keep your torso stable, which improves your posture and reduces your risk of developing lower back pain, notes the St. John Providence Health System. Trim and tone your abdominal muscles by doing a variety of stomach strengthening exercises, maintaining a healthy, low-fat diet and getting at least 30 minutes of aerobic exercise each day.
Crunches
You can do this exercise with your feet flat on the floor, shoulder-width apart or by placing your feet flat against the wall, keeping your knees and hips at a 90-degree angle. Cross your arms over your chest and slowly raise your head and shoulders off the floor. Hold the pose for three seconds before returning to the starting position. Do one set of 10 to 15 repetitions, adding more sets as your muscles become stronger.
Reverse Crunches
The reverse crunch gives your lower abdominal muscles a thorough workout. Lie on your back, with knees bent and shoulder-width apart, and feet flat on the floor. Clasp your hands, place them behind your head and raise your shoulders off the floor. Contract your stomach muscles and slowly lift your hips as high off the ground as you can while bringing your knees toward your elbows. Keep the motion controlled as you lower your hips back to the starting position. Repeat 10 times, adding more repetitions as you strengthen your abdominal muscles.
The Bicycle
Strengthen both upper and lower abdominal muscles by doing the bicycle exercise. Lie on your back, clasp your hands behind your head and elevate your legs as you extend them out at a 45-degree angle. Raise your head and shoulders off the floor, and bring your right knee into your chest as you reach for it with your left elbow. Change sides and bring your left knee to your right elbow, simulating a cycling motion. Do one set of 10 repetitions on each side, adding more sets as you tone and strengthen your stomach muscles.
Rope Climb
Build strength and endurance as you tone your stomach muscles by doing the rope climb. Start this exercise by lying flat on your back, keeping your knees bent and shoulder-width apart. Raise your head and shoulders off the floor, and extend your arms out at a 45-degree angle. Simulate a rope climb by reaching your right hand and then your left between your knees; control the motion and keep your abdominal muscles tight as you maintain an upright position. Do 25 climbs on each side, adding more as your endurance and strength increase.
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