One of the most popular exercises for achieving a flat stomach is the crunch. However, there's more to the crunch than the standard one. In fact, there are numerous variations of this exercise that you can perform to target different abdominal muscles and achieve a toned and tightened stomach -- top, middle, lower and sides.
Basic Crunch
In the basic crunch, you lie on the floor with your knees bent and feet flat. You can place your hands behind your head, across your chest or at your sides -- though some advise against putting your hands behind your head because it causes you to pull on your neck. Using your stomach muscles, lift up. Only your shoulders should come off the floor. Slowly lower back down and repeat several times.
Bicycle Crunches
Bicycle crunches target your oblique or side abdominal muscles. If you're displeased with the size of your waistline, this exercise can help. Lie on the floor on your back with your knees bent and feet flat. Act as if you'll perform the basic crunch but as you lift up, twist your torso to the left and try to touch your right elbow to your left knee. Lower back down and repeat on the other side. Repeat at least 10 times on both sides.
Straight Leg Crunches
Straight leg crunches help you work on your lower abdominal muscles. Lie on the ground on your back with your legs straight. Lift them up so your toes are pointing at the ceiling. Cross your feet at the ankles and keep your legs straight. With your hands behind your head, lift up into a crunch with your shoulders off the floor. Don't strain your neck. Lower back down and repeat at least 10 times.
Reverse Crunches
This exercise also gets to your lower abs and can slim the area that's often bloated on women. Lie on your back with your knees bent and feet flat. Place your hands behind your head and lift your knees toward your chest. Don't rely on momentum to do this. Instead, really engage your abdominal muscles to lift your legs toward your upper body. You can even lift your hips off the floor slightly. Lower back down slowly and repeat at least 10 times.
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