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Abdominal Exercises for Women

Abdominal muscle strength is a source of frustration for many women. Aging, stress, pregnancy and lack of activity are all factors in depleting the abdominal core. Fortunately, there are a variety of exercises that can strengthen this muscle group and burn fat more efficiently. The American Council on Exercise recommends top performers, according to a 2001 study done at San Diego State University. These techniques should be practiced a minimum of three times per week.

  1. The Bicycle Maneuver

    • The bicycle maneuver most effectively tones the rectus abdominus and the oblique muscles, to provide the look of a six-pack and decrease the waistline. Perform this technique as follows:
      1. Lie on your back with your hands behind your head.
      2. Hold your knees to your chest and pull your shoulders up off the floor.
      3. Push your right leg out straight while turning your right elbow toward your left knee.
      4. Alternate this motion, moving your legs as though you were riding a bike, for 12 to 16 counts

    The Crunch on Exercise Ball

    • The crunch with the use of an exercise ball properly supports and cushions the back, while allowing sufficient strengthening of the rectus abdominus. Execute these crunches as follows:
      1. Begin by sitting atop the ball and gently rolling your back down the ball so that you are facing the ceiling with the ball under your back.
      2. Lay your arms across your chest.
      3. Lift your shoulders up, tightening your abdominal muscles.
      4. Release your muscles, laying your shoulders back against the ball.
      5. Don't allow the ball to roll during this process.

    The Vertical Leg Crunch

    • The vertical leg crunch is an excellent technique for improving the abdominal region without the use of fitness equipment.
      1. Lie on your back, cross your ankle and lift your legs up toward the ceiling, straightened at the knees.
      2. Keep your arms at your sides on the floor for support.
      3. Lift your upper body toward your legs, while tightening your abdominal muscles.
      4. Release and repeat for 12 to 16 counts.

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