It seems that everyone wants a tighter, firmer stomach, and the only way to get one is to exercise your ab muscles. Crunches are an effective and popular move, but using a wider variety of exercises that incorporate an entire range of movements will tone your abs from every angle. Working your abs from the front will cause them to tighten and tuck in, but don't forget the obliques -- these muscles that run across your sides are responsible for twisting movement, and toning them can enhance your waist. If you've grown bored with your usual ab workout, try some more-intense moves that may accelerate your progress.
Bicycle Maneuver
A study done by the American Council on Exercise found the bicycle maneuver to be the most effective ab exercise as it generates almost triple the muscle activity of a traditional crunch. This move works both the rectus abdominus (six-pack) and the obliques. Lie on your back with your knees bent, feet on the ground, hands behind your head. Lift your shoulder blades off the ground as you raise one knee, and bring the opposite elbow to that knee. Keep your elbows wide. Alternate sides until your form fails. To make it harder, try lifting your entire back off the floor and balancing on your tailbone.
Abdominal Hold
Sit on the edge of a chair, and grip the front edge with your hands. Contract your abs to lift your feet off the floor and your butt off the chair. Hold the raised position for as long as you can, then slowly lower yourself back down. Repeat. This move works the entire length of the rectus abdominus, and incorporates the hip flexors, shoulders and back for an intense all-over burn.
Stability Ball Tucks/Pikes
The motion of this move works the rectus abdominus, but performing it on a stability ball calls your obliques and even the transverse abdominus into play to keep you upright. Lie on your stomach on top of a stability ball, and place your hands on the floor in front of you. Walk your hands forward until your knees are centered on top of the ball. Contract your abs to roll the ball toward you until your knees are tucked under you. Return to the starting position and repeat. To make it harder, do the move from your feet instead of your knees, and keep your legs straight as you roll the ball in until you are in a pike position.
Mason Twist
Balance yourself on your tailbone with your legs straight out in front of you about a foot off the floor. Clasp your hands in front of you, twist to one side, and tap the floor with your clasped hands. Do the same on the other side, then alternate sides rapidly for 50 repetitions. Do not let your feet hit the floor. To make it harder, hold a medicine ball between your hands. This move is intense because you are using your abs, hip flexors and quadriceps to stay in position, then your obliques come into play as you twist. Speed is important here, as are a high number of reps.
V-Up Roll Up
This move works your rectus abdominus from the top during the roll-up, then from the bottom during the V-up. Your transverse abs and obliques work to keep you stable, making this move a complete ab workout. Lie flat on your back, with your arms straight out in front of you over your chest. Keep your arms in this position throughout the exercise. Contract your abs as you roll up and touch your toes. On your way back down, as soon as your lower back hits the floor, bring your straight legs up as a single unit, and contract your abs again to sit up into a "V" shape. Lower yourself back to the ground. Alternate between the roll-up and the "V'-up for a total of 25 repetitions.
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