Facts

• It is important to remember that the abdominals are a relatively small muscle group, and, unless you have been working the abdominals regularly, it is easy to strain the back and neck if you attempt to perform a difficult abdominal exercise if your abdominal muscles are not yet strong enough to perform it correctly. Therefore, this article includes beginner exercises as well as exercises for those who already have conditioned abs.
  
  It is also important to realize that abdominal exercises will not remove fatty tissue that resides on top of the abdominal muscles. Exercise is important to reduce this fatty tissue, but a healthy diet and cardiovascular exercise is what will really lead to fat loss and a visible appearance of tight, toned abdominal muscles.
  
  

Beginner Modification--Reverse Crunch

• Start Position Modified Reverse Crunch
  
  Lie on your back on an exercise mat. Bend your legs up so that your feet are as close as possible to your behind. Point your toes. Bring your hands, with palms facing down so that they are under the flesh of your behind. You should notice that this causes the small of your back to be pushed down on the mat. You do not want an arch in your back, and this modification of the traditional reverse crunch position ensures that your lower back is protected. This is the starting position. Now, raise your legs up to your chest. If you can, slightly lift your hips off of the floor. Return your feet to the starting position, so that just your toes touch the floor. Repeat the movement 10 times. Take a break for a minute, then do another set of 10. You can increase the number of sets as your abdominal muscles get stronger.
  
  

Reverse Crunch

• Reverse Crunch
  
  For a slightly more advanced movement, lie on your back on an exercise mat. Bend your legs so that your feet are as close as possible to your behind. Point your toes. Keep your arms at your sides, slightly out from your body. You may use them to support you as your perform the exercise. Be sure not to arch your back. Now, raise your legs up to your chest and lift your hips slightly off of the floor. Return your feet to the starting position so only your pointed toes touch the floor. Repeat the movement 10 times. Perform three or four sets of 10.
  
  

Crossed-leg Double Crunch

• Crossed-leg Double Crunch
  
  Lie on your back on an exercise mat. Bend your legs up so that your feet are close to your behind. This time, cross one ankle over the opposite knee. Place your hands lightly on the sides of your head with your elbows pointed straight out. Point the toe and lift your leg toward your upper body as you crunch your upper body toward your leg. Lift your hips off the floor. Return to the starting position. Repeat three sets of 10 repetitions.
  
  

Final Tips

• When performing these exercises, focus on your abdominal muscles. Quality repetitions are more important than quantity. By performing whichever version of these exercises is appropriate for you and by eating a proper diet, you should quickly notice a firm, tighter abdominal region.