Everyone wants a toned stomach that they’re not ashamed of showing off at the beach, but wanting one and getting one are two very different things. Unfortunately, getting a toned stomach takes a little bit of effort, but the good news is that these exercises are simple to learn, helping you get there that little bit quicker. Mix up the exercises regularly so as to keep your body guessing and your muscles developing all the time.
Reverse curl
This exercise requires a medicine or Swiss ball, the latter of which is easier to use so if you want a challenge you should use a medicine ball. Lie on your back, holding the Swiss ball between your calves and thighs. With the ball firmly between your legs, pull your knees up towards your chest and squeeze your lower ab muscles. If you want to improve your stability, use your arms by keeping them flat on the floor.
The plank
Begin by lying flat on your stomach, placing your forearms on the floor, then press down through your forearms to push yourself up. Use your toes as a support until your neck, back and legs are all aligned. This is fantastic for toning your stomach, as it strengthens your inner core muscles and burns more calories while you’re doing it than many other stomach exercises, because you’re using other parts of your body to achieve it.
Boat pose
The boat pose is perfect if you want to try something a little tougher to get that toned stomach. This yoga pose will quickly whip you into shape. Begin by sitting on the floor with bent knees, then lean back slightly and bring your legs up, straightening them until your body forms a V shape. Your arms should be stretched out and parallel to one another; keep your palms facing inwards. Engage your abs while you do this and keep your stomach relaxed and flat. This tones your lower stomach, which can be a tricky area to tone up.
Mountain climber
Begin by getting into the plank position and pull your right knee inwards towards your chest, then straighten your leg and return to the starting position. Repeat the exercise using your left leg. This is good not just for getting a cardiovascular exercise but also for engaging your core, so it’s perfect for burning fat and building stronger muscles.
Medicine ball slam
You will need a non-bouncing medicine ball for this exercise; using both hands, lift the ball above your head and place your feet shoulder-width apart. Bend your knees slightly and then explosively bring the ball down, bending at the waist and throw it on the floor. You shouldn’t lose your balance or posture during this exercise. You need to maintain a strong core and ensure you engage your abs at all times to keep this area of your body strong and toned.
Bicycle crunch
This is a must if you want a flat stomach, so begin by lying on your back and place your palms beneath your head. Lift your legs until they are positioned at a 90-degree angle. Keep your right hand on your head, twist your body, and bring your right elbow towards your left knee. Alternate then, bringing your left elbow toward your right knee. Do not rush this exercise – it needs to be performed slowly in order for you to really feel the benefit. This is ideal for toning your abs and obliques.
