How to Tone My Stomach

Strong, toned abdominals support good health, enhance athletic performance and look nice in a bathing suit. The muscles of the abdomen are comprised of four paired muscles. The surface muscle, the "six pack," is the rectus abdomius. The external obliques run diagonally from the ribs to the rectus and the internal obliques lie just below. The transverse abdominus is a deep internal muscle that runs horizontally. Work all of these muscles to balance your core strength and obtain a toned and powerful midsection.

Step 1

Perform the plank to activate your transverse abdominus. Kneel on a mat and place both forearms down, with your elbows lined up under your shoulders. Extend your legs and place your toes in the floor. Maintain a rigid torso, holding your navel strongly, as if you were about to cough. Hold for 20 to 60 seconds. Rest for one or two minutes, and repeat twice.

Step 2

Use a stability ball to do the ball crunch for the rectus abdominus. Sit on a stability ball and walk your feet forward as you lean back until your ribcage is lying on the ball. Place your hands at your temples and draw your navel to your spine. Exhale as you curl your head, neck and shoulders up off the ball. Return to start. Repeat 12 to 15 times for three sets, with a 60-second break between them. To increase the challenge, alternate tucking your knees in as you crunch up.

Step 3

Lay supine on a mat to do an oblique twist. Bring your legs to a 90-degree angle, with your hips and bend your knees so your shins are parallel to the floor. Reach your arms out to the sides of the room and exhale as you lower your legs to the right. Pause just 1 or 2 inches above the floor. Inhale and bring the legs back to center and repeat on the other side for one repetition. Complete 12 to 15 total repetitions for three sets, with a 60-second break between them. For more intensity, place a weighted medicine ball between your knees.

Tips and Warnings

To continue to see results, change the order of these exercises every four to six weeks. Consider slowing down your execution of the exercises or adding in new exercises every now and then. Consider hiring a personal trainer to show you additional abdominal exercises to rotate into your routine. Following a healthy, balanced diet will enhance the results of your exercise plan.
If you have known neck or back issues, consult a physician before performing an abdominal routine.