The three abdominal muscles are the rectus abdominis, which runs vertically from sternum to pubic bone; the transverse abdominis, which runs laterally across the waist; and the obliques, or love handles, which are located on either side of the torso. As men age, hormonal, metabolic and genetic changes cause them to carry more fat around their waist and obliques, according to "Essentials of Anatomy and Physiology, Fifth Edition."
Bicycle Crunch
Bicycle crunches are designed to work all three muscles of the abdomen. They especially target the obliques through rotational movements, and the deeper transverse abdominis. Begin lying on your back with your legs lifted and knees bent to 90 degrees, calves parallel to the floor. With your hands behind your head, elbows close to the ground, extend your left leg long. Lift your head, chest and shoulders off the ground and bring your left elbow to your right knee, rotating your torso to the right. Return your left leg to bent, extend your right leg long and bring your right elbow to your left knee, lifting and twisting your torso. "These are very simple, effective exercises that really strengthen your abs," said American College of Sports Medicine certified personal trainer Shelby Young. "There's a lot to be said about such a simple move that's more effective than others using big, expensive equipment."
Stability Ball Plank
Using a large stability ball makes an abdominal exercise more intense because you are asking more of your abdominals to keep you balanced and stable on the ball. Drape your torso over the ball with your hands and knees on the ground. Walk out your hands until the ball is resting under your feet and your entire spine is in one, long line. Hold this plank position, using your abs and core to keep your hips in line with your shoulders, head and neck. "The ball is going to make this plank so much more challenging and such a deeper exercise for your abs," said Young. "Holding a plank on the ground is tough on its own, but doing it on the ball is even better and is going to really fire up your abs."
Mini Stability Ball Leg Lift
Like the large stability ball, the mini stability ball adds more of a challenge for your abdominals. Mini stability ball leg lifts are designed to work the lower abdominals and rectus abdominis, which lie under the surface of the skin and are commonly referred to as the "six-pack." Begin lying on your back with the stability ball placed under your low back. Extend your legs long, keeping your feet off the ground and your arms long next to your torso. Using your abdominals, lift your legs until your feet point to the sky. Slowly lower your legs in a controlled motion, engaging your abs throughout.
References
- "Essentials of Anatomy and Physiology, Fifth Edition"; Valerie C. Scanlon,Tina Sanders; 2007
- Shelby Young, ACSM certified Athletic Performance Specialist; Hampshire Hills Sports and Fitness Club; Milford, New Hampshire
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