Exercises to Firm the Stomach Area

by Kathryn Vera, Demand Media

As the old adage goes, beauty is in the eye of the beholder. And while many individuals are pleased with what they see when looking in the mirror, others long for a stomach that is toned and firm. Unsure of where to start when it comes to achieving this goal? The American College of Sports Medicine reports that exercisers who want to firm their stomach should include bent-knee sit-ups, supine reverse crunches, seated medicine-ball trunk rotations and front planks in their regular exercise routine.

Bent-Knee Sit-Ups

According to the American Council on Exercise (ACE), bent-knee sit-ups promote improvements in strength and muscle tone in the abdominals, making them a great choice for those who want to firm their stomach. To perform bent-knee sit-ups, lie on a mat with your feet and back flat on the floor, your knees bent and your hands positioned behind your neck to support your head. Use your abdominal muscles to lift your head, neck and shoulders off the ground while keeping your lower back pressed to the floor. Slowly lower yourself back down to the starting position, maintaining control at all times to avoid excess stress on your lower back.

Supine Reverse Crunches

Supine reverse crunches can also help firm your stomach. For the best results when performing this exercise, lie with your back and feet flat on the floor, your knees bent and your arms extended out to your sides with your palms facing the ground. Slowly lift your feet off the ground, raising your knees until they are positioned directly over your hips and your shins are parallel with the floor. Use your abdominal muscles to lift your hips and lower back off the ground, bringing your knees towards your head. Slowly lower back to the starting position, maintaining a 90-degree angle in your knees at all times.

Seated Medicine-Ball Trunk Rotations

In addition to targeting your abdominal muscles, seated medicine-ball trunk rotations can help firm your obliques. To perform seated medicine-ball trunk rotations, sit as tall as possible on the floor with your legs extended in front of your body, holding a small medicine ball or other weighted object with both hands close to your body at navel height. Keeping your back flat, slowly rotate to one side, then return to center. Repeat the movement, this time rotating to the opposite side. Individuals who require a more challenging exercise should consider leaning back slightly or lifting their legs off the floor, says ACE.

Front Plank

Front planks are an intermediate exercise designed to firm your stomach and strengthen your lower back. To perform a front plank, lie face-down on the ground with your elbows under your shoulders, your ankles flexed with your toes touching the ground and your fingers facing away from your body. Carefully lift your thighs and torso off the ground, keeping your body in a straight, diagonal line from your shoulders to your heels. Hold this exercise for at least five seconds, increasing duration as strength and endurance improves.

About the Author


Photo Credits

  • Jupiterimages/liquidlibrary/Getty Images
Suggest an Article Correction