Most abdominal exercises are effective for both men and women. However, because of anatomical differences, some exercises are easier for women to perform. For example, popular exercises such as the captain's chair and the plank require upper-body strength in addition to core strength. Although women who weight-train regularly may have no problem with these exercises, others may be limited by their lack of upper-body strength and will not be able to perform enough repetitions to make the exercise effective.
Pelvic Floor Exercise
While most people do not think of the pelvic floor as an abdominal muscle, it is actually a part of the area called the deep core musculature. The pelvic floor supports your internal organs. These muscles can get weak after childbirth or during menopause. Additionally, studies performed at the Department of Physiotherapy in Brisbane, Australia, show these muscles have a direct relationship with postural alignment. The researchers found the pelvic floor muscles are active in an upright posture, and less active in a slouch. Because slouching contributes to abdominal weakness, performing pelvic floor exercises for posture improvement is advisable. Imagining that you are trying to stop the urine flow is the easiest way to work these muscles. The exercise should be performed 10 times daily.
The Bicycle Maneuver
A study performed by the American Council on Exercise tested the various popular abdominal exercises. The researchers put the bicycle maneuver at the top of the list. Lie flat on the floor with your lower back imprinted into an exercise mat. Place your fingertips at the edge of your head, just above your ears. Lift your legs to a 45 degree angle. As you bend your right knee, rotate your torso toward the leg. As the right leg is straightening, bend your left knee, and rotate your torso to the left. Perform 20 repetitions, or 10 to each side.
Stability Ball Crunch
The stability ball crunch was also one of the top exercises in the American Council on Exercise study. Sit on the ball with your knees bent, and your feet flat on the floor. Roll back until your hips and mid-back are against the ball, and your thighs are parallel to the floor. Place your fingers at the edge of your head. Inhale to prepare. As you exhale, engage your core and lift your head and shoulders to a crunch position. Perform three sets of 12 repetitions.
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