How to tone your stomach

Sit-ups were once seen as the gold standard for tighter abs and a slimmer waistline, but lately they have fallen out of favor – even the US military is phasing out sit-ups from training programs, explaining that over half of all reported injuries are attributed to the exercise. Why so problematic? “The main reason is that sit-ups put a lot of stress on your spine,” says Heather Milton, Senior Exercise Physiologist at NYU Langone’s Sports Performance Center. So, which ab exercises should you be doing? Here are our favorites…

All the experts we spoke to say the plank is the best exercise to target the stomach: it focuses on the hard-to-reach, deep inner stomach muscles that conventional crunches just can’t get to; it engages the pelvic floor; plus, it’s a great all-round body workout. For the perfect plank, place your hands directly under your shoulders, ground your toes into the floor and squeeze your butt to stabilize the body, neutralize the neck and spine (don’t stick your head up), then hold for 30 seconds, building up to longer periods of time.

You’ve mastered the plank – now for a twist. Start in the classic plank pose, engage your core muscles and then twist so that just one hip drops a few inches towards the floor, lift it up and repeat on the other side. Don’t underestimate these add-on micro-movements – this maneuver works your sides and waist, tightening those often hard-to-reach trouble spots.

The lunge twist is another great all-round exercise for flatter abs and targets more than just your upper abs; in fact, this move hits all key muscles including the butt and the back of the legs. Simply lunge one leg forward, keeping your hips facing forward with arms out to the side. As you move down into the lunge, slowly rotate your torso over the lead leg, with your hands still out to the side. Keep your body upright, with your chest out and shoulders rolled back. Rotate back to the middle and then return to the starting position. Repeat 10 times, then continue with the other leg.

If you’re in a class and crunches come up, don’t be afraid to either sit the exercise out or swap it for another of your choosing. But if you’re going to go for the crunch, avoid injury by making sure your form is perfect. Lie on your back, bend your knees and plant your feet hip-distance apart. Place your hands on the back of your head and point your elbows to the sides of the room. Exhale, engage your core by pulling in your belly button towards your spine as you gently raise your torso, bending your hips and waist. Lift up until your torso is just inches from your thighs. Inhale and control your return to the start position.

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