The abdomen is often a trouble spot for a woman to keep in shape. You may have a tummy pooch if you've had children, but sometimes it doesn't show up until metabolism slows in middle age or after menopause. Only aerobic exercise can get rid of any fat hiding your abdominal muscles. But, you can exercise your core to strengthen those muscles, which will tighten them and help pull in your abdomen.
Traditional And Reverse Crunches
A traditional crunch strengthens the upper abs. Lie on your back with your knees bent and feet flat on the floor. With fingertips placed lightly behind your ears, or with your hands crossed over your chest, raise your head and shoulders off the floor. Keep your eyes on the ceiling to avoid straining your neck. Hold, release and repeat several times. You can also lie back on a stability ball to perform traditional crunches. A reverse crunch strengthens your lower abs. Lie on your back, bend your knees and cross your ankles. Slowly raise your legs, with your thighs coming toward your chest, and gently rock your hips upward. This is a small, but effective movement. Work your way up to three sets of 15 repetitions for each.
Bicycle Crunch
The bicycle crunch pulls in all the abdominal muscles: lower abs, upper abs and obliques. Fitness expert Jillian Michaels calls it her favorite abdominal exercise. Lie on your back, fingertips behind your ears and legs raised and bent so your calves are parallel to the floor. "Pedal" your legs, bringing one knee forward as you straighten the other. At the same time, move your opposite elbow toward your bent knee. Do the same for the opposite sides. This is one repetition. Work your way to 15.
Bridge
The bridge helps strengthen your back and gluteal muscles, as well as your abs. Lie on your back. Your knees should be bent and even with your hips. Keep your arms at your sides while you lift your hips, so that they form the mid-section of a straight diagonal line between your hips and knees. Keep your abs and glutes contracted. Hold, and then lower your hips several inches, but don't rest them. Repeat the exercise 30 times. You can also do this exercise with a stability ball, with your heels resting on the top of the ball. Lower and raise your hips as with the floor bridge.
Stability Ball Pass
Stability balls provide variety in your abdominal exercise routine. For this exercise, lie on the floor and extend your legs and arms in a straight line with your body. Hold a stability ball in your hands, behind your head. Raise your arms over your head, lifting your shoulders off the ground as you also raise your legs perpendicular to the floor. Pass the ball from your hands to your feet, and return to your original position. For the second part of the repetition, repeat the movement, passing the ball back to your hands. Work up to three sets of 10 reps.
Cautions
When doing any sort of crunch, keep your eyes on the ceiling to keep your neck straight and avoid injury. Use your abdominal muscles, not your hands to lift your head and shoulders off the ground. If you have back problems, check with your doctor to see if these exercises are right for you.
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