Having tight and toned abdominal muscles does more than simply make you desirable to the opposite sex. The muscles of your abdomen--the rectus abdominus, transverse abdominus and internal and external obliques--help protect your internal organs and provide a counterbalance to the muscles in your back, keeping your core balanced. Be sure you consult with your doctor before starting any exercise program to determine whether these exercises are right for you.
The Pendulum
The pendulum exercise uses the weight of your legs to help strengthen the muscles of your abdomen. It is performed by lying down on your back on a mat or the floor with both feet together and your arms outstretched at shoulder level. Use the muscles of your abdomen to lift both legs off the floor simultaneously while keeping your legs straight. Lift your legs until they are at a right angle to your hips and the soles of both feet are pointing to the ceiling. Use a slow and controlled motion to lower your legs first to the right and the left. Writers at "Muscle & Strength" magazine caution you to be sure that you don't pause as your feet get closer to the floor. Repeat this exercise as directed by your doctor.
The Bicycle
This exercise has been rated the No. 1 most effective exercise by the American Council on Exercise for strengthening the rectus abdominus muscle, the muscle that gives you that six-pack look. It is performed by lying on the floor on your back with your hands resting at the sides of your head. Lift both legs off the floor simultaneously and bend one leg until it is bent at a 45 degree angle. Straighten your bent leg while bending your straight leg, performing a motion similar to pedaling a bicycle. Continue to breathe throughout this exercise. It should be repeated as recommended by your doctor.
Butt-Ups
Butt-pps are performed from a position similar to a push-up, with both feet together and the balls of your feet flat on the floor. Instead of resting your upper body on your hands, this exercise is performed while resting on your elbows and forearms. Keep your arms bent at a 90 degree angle with your body weight supported by your elbows, forearms and the balls of your feet. Bodybuilding.com recommends that you begin with your back arched slightly. Use the muscles of your abdominals to lift your buttocks toward the ceiling while consciously squeezing your abdominal muscles. Use a slow and controlled motion to return to the starting position. Repeat for the number of repetitions recommended by your doctor.
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