To work out the abdominals, you need to target the entire abdominal region. The three regions consist of the upper abs, lower abs and obliques. Additional muscles targeted in moves that help strengthen the abs include your lower back and the transverse abdominis, says author David Zinczenko in "The Abs Diet." Work your abdominal muscles two or three times a week.
Plank
Lie down on your stomach and raise your body up on your toes and elbows. Lower your butt down until it is level with your shoulders. Squeeze your abdomen toward your spine and make sure that your buttocks are not sticking up in the air. You should feel your core tighten at this point. Hold this move for 30 seconds and slowly increase the hold to two minutes as you improve. Another alternative is to hold for 10 seconds and repeat the move 10 times.
Side Plank
To strengthen your oblique muscles, lie on your side and brace your core muscles. Raise yourself up on the side of one foot and your elbow. Raise your trunk off the floor but do not let your middle section sag. Squeeze your oblique muscles and hold this position for 30 seconds. Slowly lower yourself back down to the starting position and repeat on the other side. You can modify the side plank by supporting your legs with your knees. Support your lower body by bending your knees and resting your weight on them.
Stability Ball Crunch
Lie on your back on a stability ball so that it rests under your lower back and hips. Place your fingertips at the sides of your temple or crossed in front of your chest. Slowly raise your torso so that you are crunching your chest toward your hips. Pause for a second before lowering back to your starting position. Perform at least 15 to 20 repetitions.
Stability Ball Knee Tuck
For this move, assume a push-up position with your shins on top of a stability ball. Space your hands slightly wider than shoulder-width apart. Keep your abs tight while drawing your knees toward your chest until your toes touch the top of the stability ball. Straighten your legs out slowly as you roll the ball back to its starting position. Repeat 15 to 20 times for one set.
References
- "Knockout Fitness"; Mario Lopez with Jeff O'Connell; 2008
- "Fitness After 40"; Vonda Wright, MD; 2009
- "Flat Belly Diet"; Liz Vaccariello, Cynthia Sass; 2008
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