The lower abdominals can be an especially troublesome spot to get in shape. It is actually aerobic exercise that burns abdominal fat, but strengthening exercises, like situps can tone the underlying muscles, according to the website Mayo Clinic. The important thing to remember when performing your situps is "to work the abdominal muscles without working other muscles around the hips. The more you isolate your abdominal muscles, the more effective your sit-ups will be," says Dr. Edwards R. Laskowski, a medical doctor with Mayo Clinic.
Stability Ball Crunches
Sit on the ball with your legs about shoulder-width distance apart. Slowly walk your feet forward, allowing your body to roll down the ball until your shoulders, back and tailbone are all resting on the stability ball. Put your hands behind your head and squeeze your shoulder blades together. Slowly lift your upper torso and head off of the ball by contracting your abdominal muscles as though you are trying to bring your rib cage and pelvis together. Hold this position for a moment then slowly return back to the starting position.
Verticle Toe Touches
Begin this exercise by lying down on your back. Lift your legs until they are pointing straight up toward the ceiling. Raise your arms so that they are reaching for your toes. Lift your head and shoulders off the ground. Use your abdominal muscles to reach further toward your toes until you can't go any farther. Slowly lower your arms and legs back to the starting position. This exercise works the transverse abdominus and rectus abdominus.
Supine Reverse Crunches
Lie down face-up and press your lower back into the floor. Raise your feet until your knees are bent at a 90-degree angle. Cross your legs at your ankles. Stretch your arms out to your sides to help with balance. Slowly use your abdominals to lift your hips off the ground and bring your knees toward your head, allowing your spine to roll up as far as it will go. Slowly lower your hips back down. This exercise works the rectus abdominus and transverse abdominus muscles.
Supine Bicycle Crunches
Lie down and press your lower back into the floor. Put your hands behind your head to support your neck. Lift your head and shoulders off the ground. Raise your legs to a 45-degree angle. Move your legs as though you are riding a bicycle but bring your left knee to your right elbow and then your right knee to your left elbow. This exercise works the obliques, rectus abdominus and transverse abdominus.
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