When summer and beach season roll around, most people wish for a tighter, more toned stomach to show off in their bathing suit. To tone and trim your stomach, choose several different exercises that target your abdominal and core muscles to ensure that you work all muscle groups in that part of the body.
Bent Knee Sit-Up
This is a good exercise for beginners, and works the rectus abdominis and transverse abdominis muscles, as well as the oblique muscles. You may want to purchase an exercise mat if you plan to do the exercise on a hardwood floor, so that your back and tailbone are cushioned. Begin by lying on your back with your knees bent and your feet flat on the floor approximately 12 inches from your tailbone. With your hands behind your head so your shoulder blades are squeezed together and your elbows are back, exhale and lift your upper body from the floor. Your abdominal and core muscles should contract as you curve your torso toward your thighs while your lower body remains firmly planted on the ground. Continue the lift until your upper back is off the mat, remaining in the position for one to two counts. As you inhale, slowly lower your upper body back to the mat, making sure that your lower back, feet and tailbone all remain planted on the floor. Begin with three sets of 10 sit-ups, progressing to more repetitions as your abs become stronger.
Single Leg Stand
The single leg stand is another good exercise for beginners, which works the abs as well as the glutes, abductors, hamstrings, obliques and quadriceps. Begin by standing with your feet parallel but 2 to 3 inches apart. Contract your abs as you pull your shoulders back and down. Keep your inner and outer thigh muscles tight and bend your knees slightly. Lift one leg upward approximately 3 to 6 inches, using the opposite leg to support your body. Maintain the position for 10 to 15 seconds without swaying or tilting your upper body. Return the foot to the floor and repeat the exercise with the opposite leg. Continue alternating between legs until you complete an equal number of repetitions with each.
Side Crunch
For a more difficult exercise, try the side crunch. This move works the abdominal muscles in conjunction with the oblique muscles, and requires strong balance. You may want to use an exercise mat if you plan to do the exercise on a hard floor. Begin by kneeling on the floor with all of your weight resting on your right side. Place your right palm on the floor for support and slowly stretch your left leg to the side with your toes pointed. Your left hand should be placed behind your head, so your elbow points toward the ceiling. Lift your left leg so that it is parallel with your hip while stretching your left arm above your leg with your palm facing forward. Rotate your torso so the left side of your rib cage moves toward your hip. Lower your leg to the mat and complete six to eight repetitions before switching to the right leg.
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