Muscle mass diminishes with age, according to the Mayo Clinic, and that includes your abdominal muscles. Although staying physically active may help many of your muscle groups stay healthy and strong, your abdominal muscles may require focused exercise, especially if you want to develop the coveted appearance known as six-pack abs. Although building and toning muscles requires some effort, specific exercises help you to focus on this area, avoiding unnecessary training that provides little benefit to shaping your midsection. In addition to targeted exercise, a proper diet may help eliminate fat, making your toned muscles more obvious.
Step 1
Lower your amount of body fat. The American College of Sports Medicine recommends lowering your total body fat. Strive to consume fewer calories by choosing healthy foods. Eat calorie-dense, low-fat foods to help eliminate your layers of fat, including the fat over your abdominal muscles. Choose nutritious choices, such as whole grain cereals and breads, fresh fruit and vegetables, lean meats and fat-free dairy products.
Step 2
Increase your rate of metabolism to help reduce your fat. An easy way to do this is to make simple adjustments. For instance, take the stairs instead of the elevator, or park a further distance from your destination. Easy aerobic exercises include walking, bicycling and leisurely swimming. Perform your aerobic exercises for at least 30 minutes each day.
Step 3
Tone the abdominal muscles that form those infamous six-pack abs. Lie on your back and perform the bicycle maneuver. Place your hands near the back of your head, elbows out. Bring your left elbow to your right knee, moving your legs as if you were riding a bike. Bring your right elbow inwards as your left knee comes up, alternating the movements and creating a slight twisting motion in your abdomen. Continue the movements until your abdominal muscles begin to feel fatigued. Rest for a minute or two and repeat the movements. As your muscles get stronger, you will find it easier to complete this movement.
Step 4
Perform additional movements that target your abdominal muscles, such as figure eights. Fitness magazine suggest using a figure eight exercise to target your deep abdominal muscles and build six pack abs. Sit on a chair with your feet on the floor. Twist to your right, placing your right hand on the seat behind you. Hold a long scarf in your left hand and swing your left arm upward and outward, making a large figure eight over your head and in front of you, reaching as far as you can in each direction. Repeat this movement about nine times on each side. Include other exercises in your workout that focus on your abdominal muscles, such as sit-ups, twists and crunches.
Things You'll Need
- Long scarf
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