The stomach muscles, also known as the abdominals, are the focus of many exercise programs -- and there are many reasons to pay attention to your abs. In addition to sculpting a "six-pack," strong and healthy abs provide support for your spine, helping to ward off back pain and injury. For women, fat in the mid-section increases with age and can add to your chances of developing conditions such as cardiovascular disease and diabetes, according to the MayoClinic.com.
Basic Curl
The basic curl focuses on exercising and strengthening the upper abdominal muscles. To begin, lie on your back with your knees bent and your feet slightly apart. Place your hands behind your head or neck for support. Slowly lift your upper body off the floor, leading with your chest, not your head. Don't raise to a sitting position, rather, keep your lower back on the floor and only lift your upper body 1 or 2 inches off the floor. Hold this position for five seconds, then lower back down to the floor. Repeat 10 times and work up to 20 repetitions. For an extra challenge, try the curl with your legs pointed toward the ceiling, knees slightly bent.
Bicycle Curl
The bicycle curl is a more advanced and more strenuous version of the basic curl and will give your abs and obliques a good workout. From the starting position on your back with your knees bent and your hands behind your head, raise your upper body and reach your right elbow toward your left knee. At the same time, raise your left knee toward your right elbow. Your goal is to touch your right elbow to your left knee without pulling on your head or neck. After touching your elbow to your knee, immediately perform the same movement on the other side, touching your left elbow to your right knee. As you repeat the motions, your legs will be "pedaling" and your upper body will be rotating from side to side. Do 10 knee-to-elbow touches to start, working up to 20.
Pelvic Lift
The pelvic lift is a "reverse curl," where you lift the lower half of your body, rather than the upper half, exercising the lower abdominal muscles. Lay on the floor with your knees bent and your feet flat on the floor. Your hands can be at your sides or behind your head. Tighten your abdominal muscles and raise your knees toward your chest until your buttocks is lifted off the floor. Hold this position for 10 seconds and repeat for a total of 10 times, working up to 20 repetitions as your strength increases.
Plank
The plank exercise works your core muscles, including your abdominal muscles. Lying face down on the floor, place your elbows beneath your shoulders and push your body off the floor, balancing on your forearms and your toes. Make sure your spine is straight, your abdomen is tight and you are not sagging in the middle. Hold for 10 seconds initially and work on maintaining this position for as long as you can, up to a full minute, if possible.
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