lie on your back with feet in the air bent at knees like you are sitting in a chair,pull your back off the floor like you would for a crunch, staying in that position lower one leg at a time(with it still bent) touch your toe to the floor and lift back up. Then do opposite leg. Breathe out while lifting leg back up.Start with two reps of ten. Both legs up and down once counts as one rep.
Work your abdominal muscles with a variety of exercises, reps and weight to ensure that you are doing everything necessary (from a training standpoint) to achieve a tight midsection. Have you already been doing this without progress? Then the answer lies in your nutritional program. That will be tackled in another article. If you are in decent shape and have no physical limitations, give this free lower ab workout a try. Crunches (legs straight in air) 25 reps Crunches (legs in air, knees bent at 90 degrees) 25 reps Stationary Crunch with Bicycle Kicks 25 reps Crunches (knees bent, feet flat on floor) 25 reps If one lap through this circuit is not enough, then go through the entire routine one or two more times. Train your abs as often as 4-5 times each week but, just like any other muscle, not if they are still sore from the previous workout. Finally, remember that proper nutrition is probably more important than the actual free lower ab workout - we all have a six-pack already, we just can't see it yet! Consistent training and dedication to your diet will change all that.
Although proper nutrition is number one in maintaining good health-proper nutrition will make your stomach smaller(if you are not already eating right),but it will not tone any muscles. You will need to combine exercise with nutrition. do not start out doing the hardest ab exercises or you will hurt yourself. Ab training should not be done on a daily basis as muscle needs time to repair. Abs should be worked every other day, with at least one day a week rest from all exercising. I actually do have very well defined abs and have trained this way for 3 years.