A toned midriff area sets the stage for a sexy, bikini body. The key to improving your definition is to perform several exercises that involve different movement patterns. This in turn maximizes your muscle recruitment and leads to full development. Focus your attention on your upper abs, lower abs and obliques. If you have excess fat in your midsection, you'll also need to reduce your calorie intake and burn fat to see those toned abs.
Knee Tucks
Knee tucks work your upper and lower abs, and you need a stability ball to do them. Start in a facedown position with your hands shoulder-width apart on the floor, your shins on the ball and your arms fully extended. Steadily roll the ball toward your head as you tuck your knees into your chest. Hold for a second, roll the ball back out, and repeat. The unbalanced nature of the ball causes you to contract a maximal amount of muscle fiber to remain balanced. Keep your back straight throughout the exercise.
Plank Reach
A plank reach is a variation of the basic plank exercise. It works your entire ab area. Begin in a pushup position on the floor with your hands shoulder-width apart, your arms fully extended and your feet together behind you. Keeping your back straight, raise your right arm in front of your body and left leg behind your body. Balance on your opposite hand and foot for five to 10 seconds, slowly lower your limbs, and repeat on your other side. Continue to alternate back and forth until you become fatigued.
Crossover Crunch
The crossover crunch works your entire abdominal area, and it is performed from a face-up position on the floor. Extend your arms and legs out into an X pattern with your palms facing up. Steadily lift your head off the floor as you twist your torso, and lift your right arm and left leg off the floor toward the midline of your body. As you do this, try to touch your left toes with your right hand and hold for a second. Slowly lower your limbs, repeat on the other side, and continue to alternate back and forth. Make the exercise more challenging by not letting your arms or legs touch the floor between repetitions.
Toe Touch Crunch
The toe touch crunch works your upper abs with the assistance of a medicine ball. Lie on your back with your legs raised, your feet parallel to the ceiling and your hands holding the ball above your chest with your arms fully extended. Keeping your legs straight, lift your torso off the floor and push the ball toward your toes. Squeeze your abs forcefully for a second, slowly lower yourself down, and repeat. If you are able to, touch the ball to your toes every time you rise up.
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