Toning and strengthening your abdominal muscles gives you a trimmer appearance, improves your posture and reduces your risk of developing lower back pain. You can tone your stomach muscles by doing exercises that target each muscle group in your abdomen. Although exercises will strengthen your stomach muscles, they do not remove excess layers of abdominal fat. The combination of a healthy diet, 30 minutes of aerobic activity every day and various abdominal exercises will help you achieve toned stomach muscles.
The Basic Crunch
The crunch is one of the most common exercises for the abdomen. Perform the basic crunch by lying on your back, knees bent, heels close to your buttocks. You may either clasp your hands behind your head or cross your arms over your chest as you tuck your chin into your chest. Slowly raise your torso toward your bent knees while keeping your lower back pressed into the floor, hold for one second before returning to the starting position. Always lift with your abdominal muscles; don't use your hands to pull your head forward. Do one set of 10 repetitions; add more sets as your muscles become stronger.
Flutter Kicks
The flutter kick is a simple exercise that will give your lower abdominal muscles a thorough workout. Lie flat on your back, hands positioned under your buttocks, legs extended straight out. Raise both feet 4 to 6 inches off the floor, keeping the knees soft and slightly bent, as you hold the position. Slowly raise your left leg slightly higher as the right leg maintains its position. Return the left leg to the starting raised position and lift the right leg as the left leg remains still. Continue kicking, doing 10 kicks with each leg, adding more as your stomach muscles become stronger. Control the kicks; avoid thrusting your legs upward as you kick.
Reverse Crunches
Strengthen and tone both lower and upper abdominal muscles by doing reverse crunches. Lie flat on your back, arms at your side, knees bent, feet flat on the floor. Raise your knees and bend them at a 90 degree angle, keeping your calves parallel to the floor. Lift your head and torso as you contract your stomach muscles and slowly raise your buttocks off the floor. Use your abdominals to bring your knees toward your chest. Pause for one second before lowering your torso and buttocks to the floor. The movement is small; do not thrust your knees as you lift. Do one set of 10 repetitions. Add more sets or repetitions as the exercise becomes easier.
Oblique Twist Crunches
Tone and trim your waist by doing oblique crunches. Lie flat on your back, knees bent, heels close to your buttocks. Clasp your hands behind your head and slowly raise head and torso off the floor, twisting as you reach your left elbow to your right knee. Hold the position for one second and then return to the starting position. The movement is subtle; use your abdominals, not your hands, to pull your elbow to your knee. Alternate sides, doing one set of 10 repetitions on each side. Add more sets or repetitions as your obliques get stronger.
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