You can get tighter, firmer abs by doing basic crunches and sit-ups, as well as by experimenting with a more varied selection of abdominal exercises that can produce firm muscles throughout your entire core. You can do abs exercises at home without any special equipment, and most take just five minutes or less to complete.
Crunch and Variations
Crunches are one way to effectively and quickly tone the abdominal muscles and work the inner core. Bend your knees and hips at a 90-degree angle and cross your arms across your chest rather than placing your hands behind your ears. Keeping your abdominal muscles tight, crunch upward, pulling from the midsection. Pause and lower to the start position. For a bicycle crunch variation that will also work oblique muscles, bring in the left knee as you crunch upward, and turn to the left, touching your right elbow to your left knee. Repeat on the other side. Do each crunch exercise for five minutes or until you feel fatigued.
Plank Pose
The plank works the deep transverse abdominus as well as the rectus abdominus muscle. Start facing down with your forearms on the floor, legs extended straight behind you, hands together and forearms on the floor forming a triangle. Slowly lift your torso by pushing with your forearms and toes, maintaining a straight line from your head to your heels. Keep your abdominal muscles tight, and don't let your backside drop down or push upward. Hold the pose for as long as you can and work up to holding it for a full minute or more.
Plank with Cardio
Pair aerobics and ab work with combination plank moves such as mountain climbers and plank jacks. To do mountain climbers, adopt a plank position with arms extended. Keeping your back straight, quickly jump in one knee toward your chest, return it to start and jump in the other knee, maintaining constant motion. Build up to doing the exercise for 30 seconds or longer. For plank jacks, start in a plank position with arms fully extended and feet close together. Jump both feet out, as for a jumping jack, and quickly jump them back to center. Repeat the movement for 30 seconds or until fatigued.
Burpees
It's not possible to burn abdominal fat and get a slimmer midsection without aerobic activity. The burpee is a full-body exercise that forces abdominal muscles to fight for stability and stay tight. For a burpee, begin in a standing position. Bend at the waist and put your hands on the floor in front of your feet. Jump back into a plank, do an optional push-up, jump back up, stand and jump up before repeating the exercise.
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