Exercises for a Tight Stomach

In order for the stomach area to lose fat and become tight and toned, cardiovascular training as well as a reduced calorie diet must be performed. According to the University of New Mexico, it is important to exercise the abdominals three to five times per week. Prior to starting any exercise and diet program, discuss all movements and dietary changes with your doctor.

Full Body Crunch

• The full body crunch engages the entire abdominal region, which includes the upper, lower and oblique muscles, to tighten the stomach. This exercise can be modified for advanced fitness level users as well as for those who are just beginning an abdominal training routine. To begin this exercise, you will need to clear all obstructions within the room and if you have an exercise mat, place it on the floor.

  Begin this exercise by lying flat on your back and bringing your hands behind your head in the same manner as a standard crunch. While keeping your knees bent, bring your legs in the air so your knees are directly above your hips. Engage the abdominals by lifting your chest off the ground and pulling the knees up toward your shoulders. At the top of this movement, squeeze the abdominals and then lower the upper and lower body back to the starting position.

  For more advanced users, add ankle weights to the lower body, which will require the abdominals and hip flexors to exert more energy during the exercise. Perform at least 12 repetitions within a single set, with a goal of three sets.

Resistance Crunches

• The University of New Mexico suggests that using additional resistance throughout an abdominal exercise will cause further muscle fiber fatigue. Adding resistance to abdominal crunches should only be performed by those who are at the intermediate fitness level.

  By breaking down a higher level of muscle fibers, you will create stronger abdominals and a tight stomach; however, since the abdominals are thinner muscles than other major groups they will not become thick and bulky, according to the University of New Mexico.

  To begin this exercise, choose a lightweight dumbbell, between 4 and 5 lbs., and lower your body to the ground. While lying on your back, firmly press your feet into the ground as if you were doing a standard abdominal crunch. Hold the dumbbell with both hands so your palms are facing each other and extend your arms directly above your chest. While pressing your lower back into the floor, engage the abdominals by lifting the chest, shoulders and neck toward the ceiling. Keep your chin and neck in a neutral position; making sure you do not curve the chin to the chest. Slowly return the upper body back to the ground and repeat 15 times within a single set.

  As you get stronger, gradually increase the amount of weight used; however, never overextend yourself by adding an excessively heavy weight.