Exercising your abdominal muscles can give you that attractive six-pack look, but training the abdomen can benefit you in more ways than just looking good in a swimsuit. For men over 40, training the abdominal muscles--the rectus abdominus, the transversus abdominus and the internal and external obliques--can help provide a strong foundation for your spine, help protect your internal organs and ensure a full range of motion for your torso.
The Bicycle
This exercise helps target the entire core of your body including the lower abs, according to Best Ab Exercises.com. It is performed by lying on your back on the floor or a table with your fingers interlocked behind your head. Be sure to not pull on your neck while performing this exercise. Bend both knees and pull your pelvis off the floor while bringing your knees to your chest. Touch your right knee to your left elbow while straightening your left leg and keeping your left foot off the floor. Reverse the move by touching your left knee to your right elbow. Alternate this exercise until your feet are making a "bicycle-like" motion in the air.
Scissors
Perform the scissors exercise while lying on your back. Keep your arms out by your sides with your palms on the floor. Pick both legs up with the knees as straight as possible until both feet are about six inches off the floor. Keep your feet in the air and open both legs wide at the hip. Hold this position for a second and close both legs while keeping your feet off the floor. Repeat this exercise while alternating crossing one foot over the other as you bring your feet together. The website Best Abdominal Exercises suggests you do as many repetitions as you can manage.
Hip Lifts
Lie on the ground with your arms straight and the palms of both hands on the ground by your pelvis. Raise both legs simultaneously while keeping the knees as straight as possible. Point the soles of your feet toward the ceiling. Lift your hips off the floor using your lower abdominal muscles. Lower your hips slowly back to the floor and repeat lifting the hips off the ground. This exercise also helps tone the upper abdominal muscles and the obliques, according to Best Ab Exercises.
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