To develop a taut tummy, you have to exercise not only your abs, but all of your major muscle groups. Cardio training is necessary, as well. It is impossible to spot train one area, or to decrease fat only on your stomach. However, a variety of exercises, both resistance and aerobic, can help tone your abs.
Reverse Crunches
The reverse crunch is similar to a classic crunch, except you focus on your lower abs only. Lie on your back, and place your feet on the floor with knees bent. Your hands should be rested by your side with palms down. Your head and shoulders remain on the floor throughout the reverse crunch exercise. In a slow, controlled motion, lift your knees to your chest. Hold for a second, then lower back to starting position. Do four sets of 20 reps.
Bicycle Crunches
Bicycle crunches are effective because they work your upper and lower abdominals and your oblique muscles. Lie down, clasp both hands behind your head, lift your legs a few inches off the floor, and alternate them back and forth in a bicycle-pedaling motion. Rotate your left elbow to your right knee, then right elbow to your left knee and repeat this cycle. Every pair of the alternating moves equals one repetition. Do four sets of 20 reps.
Rotating Sit-Ups
Rotating sit-ups are done like regular sit-ups, only you rotate your upper body from side to side with every lift. Lie down, plant your back firmly on the floor, and have someone hold your feet down. If you have a sturdy piece of furniture, you can use this to anchor your feet instead. Slowly raise your chest up to your knees and twist to the right once you have come all the way up. Lower back to starting position, and repeat the same exercise on your left side. Do three sets of 20 reps.
Circuit Training
A total-body circuit training program will tone your stomach, as well as other areas. Working your major muscle groups increases your resting metabolic rate, because muscle burns more calories than fat. Perform a full-body circuit training program two to three times a week to tone all your muscles. You should allow at least a day of rest in between circuit sessions.
Aerobic Training
Toning your stomach can be achieved through targeted ab work and resistance training. However, if you have excess flab covering your muscles, you need cardio exercise to get rid of it. Any aerobic activity that elevates your heart rate for at least 45 minutes daily will suffice. Brisk walking, jogging, swimming and elliptical training must be done at least four or five days a week.
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