Toning Abdominal Muscles

There are many methods for toning abdominal muscles. Some involve equipment, while others can be performed using body weight.

The stability ball is one of the best pieces of equipment for abdominal exercise. Since it requires balance, your deeper core muscles must be active in order to stay stable on the ball. The ball can also increase your range of motion. For example, when performing traditional crunches, your range of motion is limited by the floor. In contrast, the stability ball allows you to add extension to the return movement.

Begin by clearing space in the area where you will be performing the exercise. It should be clear of sharp objects. Some people like to place the ball on a yoga mat. Unless you have superb balance, be sure to wear a pair of exercise shoes. Sit in an upright position. Then, engage your core muscles and walk your feet forward as you roll down the ball. Your hips and upper back should be firmly against the ball. Rest the tips of your fingers against the edge of your head. Inhale to prepare. As you exhale, draw your navel to your lift your head and shoulders, bringing your ribcage toward your pelvis.

You can add dynamic training to the core ball crunch by using a weighted medicine ball. Assume the crunch position on the core ball. Hold the medicine ball with both hands. As you perform the crunch, toss the ball into the air and catch it on the return. This will improve agility. Additionally, since the ball is weighted, you will be adding resistance to the eccentric or return phase of the movement. You can also tone the oblique exercises by rotating at the waist as you toss the ball from side to side.

You can secure a resistance tube to a stable object behind your head. Place the ends of the band over the front of your shoulders. This will give you added resistance on the concentric or curling phase of the movement. To work your obliques, secure the band to a stable object behind you, but to the left of your body as you rotate your torso to the right. Secure it on your right side as you rotate your upper torso to the left.

The stability ball crunch can also be performed on your back with your feet on the ball. Begin with your legs straight. Bend your knees as you perform the crunch. This is a variation on the traditional straight leg raise. However, since your legs will be on the ball, it provides more back support and less hip flexor stress than the the traditional version of the exercise.

The reverse curl is another effective exercise for toning abdominal muscles. However, it puts slightly more emphasis on the lower abdominal muscles. Place the ball between your inner thighs. Lift your lower pelvis as you simultaneously lift your upper body.

The American Council on Exercise, otherwise known ACE, has published an interesting study on the best exercises for toning abdominal muscles. The results of the study indicated that the bicycle maneuver, the captain's chair, the reverse curl and the vertical leg crunch ranked high and many of the exercise infomercial abdominal machines were not effective.

Lie on your back with your knees bent. Lift your legs from the floor and draw your knees toward your chest. You should feel your lower back flatten into the floor. Place the tips of your fingers at the edge of your head. Lift your head and shoulders from the floor. As you rotate your torso toward your right bent knee, simultaneously straighten your left leg. Then, switch to the other side. If your back is arching, raise your straight leg to a higher position.

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