Stomach Exercises That Work

Situps and ab crunches work to tone your abs, but other exercises may be more effective. Your abdominal muscle group consists of the rectus abdominis as well as the internal and external oblique muscles. Abdominal exercises are considered strength training and should be performed as one to three sets of eight to 12 repetitions.

Stability Ball Pike

The stability ball pike and the roll out work better than situps, crunches and six other abdominal ball exercises, according to a study conducted by the Andrews-Paulos Research and Education Institute in Florida and published in the May 2010 issue of "The Journal of Orthopaedic Sports and Physical Therapy." Position your body so your shins are resting atop the stability ball, your arms are straight with your palms directly underneath your shoulders and your body forms a straight line from your head to your toes. Lift your hips until they are over your shoulders as you roll the ball until only the tops of your feet rest on top of it. Roll the ball back to your shins to complete one repetition.

Stability Ball Roll Out

After the pike, try the roll out to effectively target your abdominal muscles. Kneel in an upright position -- your knees are at a 90-degree angle -- in front of your ball, interlace your fingers, straighten your arms and place your hands atop the ball. Maintain an erect posture and lean forward to roll the ball up to your elbows. Roll the ball back to your hands to complete one repetition.

Bicycle Maneuver

The bicycle maneuver and the captain's chair work better than 11 other abdominal exercises, including four types of crunches, according to a study sponsored by the American Council on Exercise and performed at the Biomechanics Lab at San Diego State University. To perform the bicycle maneuver, lie on your back with your fingers interlaced behind your head. Draw your right knee toward your chest and lift your shoulders off the ground so your left elbow can touch it, then touch your right elbow to your right knee to complete one repetition. Do not lower your body to the ground between repetitions.

Captain's Chair

The captain's chair is a piece of fitness equipment commonly found at the gym. Stand so your back is against the back pad, rest your forearms on the pads beside you and grasp the handles. Dangle your feet below you. Lift your legs as your bend your knees toward your chest and then lower them back toward the floor. Use slow and controlled motion for both the upward and downward movements.