Working your stomach will tone up your abs and help you achieve a flat tummy. Learn how to tone your stomach and strengthen your abs with this at-home tummy-flattening workout…
Want to learn how to tone your stomach without heading out to the gym? This beginner-friendly stomach toning workout can be performed at home, thanks to the simple bodyweight exercises. All you need is an exercise mat and a stability ball to get started.
Am I beginner, intermediate or advanced?
For each exercise on this stomach-toning workout, you’ll notice we’ve included a varying numbers of reps per set depending on your level: beginner, intermediate or advanced.
Not sure which level you are? Generally speaking, a beginner is relatively new to stomach toning exercises (two months or less), an intermediate exerciser will have been doing stomach toning exercises for two to six months, while an advanced exerciser will have been training for six months or more.
How often should you perform this workout to tone your stomach?
For the best results when learning how to tone your stomach, complete this workout two to three times a week, allowing two days between each workout, resting for 30-45 seconds between each set.
Stomach-toning workout
STABILITY BALL ROLL-OUTS
Areas trained: Upper stomach and shoulders
Technique:
- Kneel with your forearms resting on top of a Stability Ball.
- Exhale, tightening your stomach and rolling the ball forwards, extending your legs.
- Roll as far forward as possible, without hunching your shoulders or arching your back, and keeping your hips in line with your knees and shoulders.
- Return to the start and repeat.
Beginner: 2 sets of 8-10
Intermediate: 2 sets of 10-12
Advanced: 2 sets of 12-15
BICYCLE CRUNCHES
Areas trained: Upper and lower stomach, side muscles
Technique:
- Lie flat on the floor with your lower back pressed to the ground, your legs at a 45-degree angle and your hands on your temples.
- Straighten your right leg and slowly bend your left knee to your chest, crunching up and twisting your right elbow towards your left knee.
- Straighten your left leg, bending your right knee and bringing your left elbow to your right knee.
- Continue alternating sides to complete one set.
Beginner: 2 sets of 10-12
Intermediate: 2 sets of 15-20
Advanced: 2 sets of 20-25
STABILITY BALL CRUNCHES
Areas trained: Upper stomach and core
Technique:
- Begin sitting on the Stability Ball (your hips and knees should be at about 90 degrees), then walk your feet forward, lying back as you do so.
- Your back should be supported by the ball with hips just off, feet shoulder-width apart and hands resting gently on your temples.
- Crunch forward, lifting your upper back off the ball, without moving your hips or lower body.
- Pause for a count of one, lower down and repeat.
Beginner: 2 sets of 10-12
Intermediate: 2 sets of 15-20
Advanced: 2 sets of 20-25
STABILITY BALL ROLL-INS
Areas trained: Upper and lower stomach, core and shoulders
Technique:
- Start in a push-up position, with your shins resting on a Stability Ball, hands shoulder-width apart.
- Tighten your stomach and draw your knees in towards your chest, pause for a count of one then straighten your legs and repeat.
- Tip: Keep your arms straight throughout, without arching your back.
Beginner: 2 sets of 10
Intermediate: 2 sets of 12
Advanced: 2 sets of 15
WALL-TOUCH CRUNCHES
Area trained: Upper stomach
Technique:
- Begin lying on your back with your legs resting up against a wall and your bottom as close to the wall as possible.
- Take your feet apart just wider than hip-width so your legs resemble a narrow V-shape.
- With your arms straight, crunch up, touching as high up the wall between your legs as you can.
- Lower slowly under control and repeat.
Beginner: 2 sets of 10
Intermediate: 2 sets of 12
Advanced: 2 sets of 15
RUSSIAN TWISTS
Areas trained: Upper stomach and side muscles
Technique:
- Sit on the floor with your hips and knees bent and your arms straight out in front of you.
- Lean back to 45 degrees, keeping your back straight.
- Twist to the right and pause, return to the centre and twist to the left to compete one rep.
- Repeat for half of the prescribed reps.
- Lower your torso slightly further, twisting to the right, and then left to complete one set.
Beginner: 2 sets of 6-8
Intermediate: 2 sets of 8-10
Advanced: 2 sets of 10-12
