If your stomach isn't as toned and flat as you'd like, hundreds of crunches may not make a difference. By adding a few new exercises into your routine that tone both the upper and lower abdominal muscles, you can get the flat, tight stomach you've always wanted. Talk to your doctor before beginning a new exercise routine, especially if you have health concerns or injuries.
Step 1
Use a fitness ball. A fitness ball will help improve your balance while giving you a deeper and more effective abdominal workout. Put a fitness ball on the ground, then sit on top of it with your feet flat on the floor. Cross your hands over your chest and lean back until you feel tension in your abs. Rise back up to a sitting position to complete one repetition.
Step 2
Exercise your abdominal muscles last, but only if you can make it through your entire workout. If you exercise your abs at the beginning of the workout, your core muscles may become fatigued, which may make it more difficult to finish your exercise routine. If you usually bail on your workout early, push the ab exercises to the beginning or middle of the routine.
Step 3
Take it slow. If you're speeding through your abdominal workouts, you may not be effectively working the muscles. When you're doing sit-ups, lift your upper body for an entire two counts, then lower yourself back down for two counts.
Step 4
Use a resistance band to add intensity to your routine. Lie on your back on a yoga mat or towel and wrap the center of a resistance band or a scarf around your left foot. Hold the ends of the band or scarf in your left hand and bend both knees so they are against your chest. Extend your left leg as you straighten your knee and pull the resistance band, stretching your knee up to your face. Then lift your shoulders and head up off the ground while at the same time, extending your right leg and raising it up in the air toward your left leg. Lower your right leg back to the ground, then repeat, raising and lowering your leg 10 times. Switch sides and repeat the exercise on the opposite leg, says Elena Rover in the "Fitness" article "Strong, Sexy Abs."
Step 5
Exercise your abdominal muscles twice a week. Although you may be tempted to do crunches every day, it will not help tone your abdominal muscles more quickly. Your abs need time to repair themselves in order to build more muscle.
Tips and Warnings
- Wear comfortable shoes and clothing when doing abdominal exercises.
- Avoid straining your neck by lifting with your abdominal muscles rather than your neck while doing sit-ups.
Things You'll Need
- Fitness ball
- Yoga mat
- Resistance band
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