Exercising to spot-reduce target areas of your body is not effective, but strengthening muscles in any part of your body will firm and tone the area, according to MayoClinic.com. Exercises that work your core muscles will help firm your stomach. To trim your waistline and reduce fat around your middle, you may need to make lifestyle changes, such as lowering your caloric intake, increasing your physical activity or making dietary adjustments. Follow your doctor's advice for a healthy diet and exercise program.
Double-Leg Abdominal Press
MayoClinic.com recommends the double-leg abdominal press exercise to help tone your lower stomach. Lie on your back with your knees bent and your feet flat on the floor. You should be in neutral spine position, without arching your spine or pressing it to the floor. Contract your abdominals. Raise your legs one at a time until your hips and knees are bent at 90 degrees. Extend your arms, placing your hands on top of your knees. Use your abdominals to pull your knees against your hands, and push with your hands to create resistance, keeping your arms straight. Press and hold for three deep breaths, then release and return to the starting position. Repeat five times, building to 10 to 15 repetitions as your strength increases.
Supine Reverse Marches
Supine reverse marches are beginner level exercises that work your abdominals and help strengthen your lower back, says the American Council on Exercise. Lie on your back with your arms extended from your shoulders, palms facing up. Bend your knees, keeping your feet firmly on the floor. Stabilize your lower back by tightening your abdominals. Press your shoulder blades down and back against the floor. Exhale, and slowly bring one knee up toward your chest until your hip is bent at 90 degrees, and keeping your knee bent at 90 degrees. When you reach the 90 degree position, hold it for five to 10 seconds, then slowly lower your leg to the starting position. Perform two to four repetitions, then do the same with the other leg. Be sure not to raise your leg more than 90 degrees; it will change the position of your lower back. For an advanced variation of this exercise, combine arm movements by raising one or both arms over your head as you raise your legs. All movements need to be slow and controlled.
Supine Reverse Crunch
The American Council on Exercise suggests a supine reverse crunch as an intermediate level abdominal exercise. Lie on the floor on your back with your arms extended from your shoulders, palms facing the floor. Bend your legs 90 degrees at the hips and knees. Use your abdominal muscles to pull your knees towards your chest, lifting your hips off the floor and keeping your knees in the same 90 degree bend. Use your abs to lift and raise your spine in a controlled, rolling movement. Slowly return to the starting position, using your abs to lower your spine in a reverse roll until your hips are on the floor. Use controlled movements, exhaling as you pull your knees up and inhaling as you lower them.
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