The Over-40 Abs Workout

Great Abs Over 40

There's more to strong abs than just achieving a flat stomach. "If your body was a house, the abdominals would be the basement. They are the foundation for all movement and the support for your internal organs," says Stefan Aschan, founder of Strength 123, a personal training program in New York City. "If your abs aren't strong, you're at risk for back pain, herniated disks and a soft, sagging belly -- especially if you're over 40." The antidote: these eight moves, which target your core muscles. In a few weeks you'll have trophy abs, and besides, notes Aschan, "Your whole body will thank you."

Workout Details

Time it takes
10 minutes

How often
Twice a week; for quicker results, three times a week

Equipment
A resistance band and a fitness ball ($18 for the band, $20 for the ball; both at isokineticsinc.com)

See results
In three to four weeks. "You'll experience better stability in your back and abdomen," Aschan says. "And, yes, you'll notice a flatter stomach."

Complementary workouts
Whether you run, swim, cycle, or do yoga, you'll notice improved performance. "The abdomen is the source of power, speed, and strength for the whole body," Aschan says.

Activate all your abdominal muscles
With each move, be sure to consciously pull in your entire abdominal wall. Also, contract your pelvic wall and pelvic floor (do a Kegel clench); this engages the deepest abdominal muscle, the transverse abdominal. Using all the muscles will accelerate your results.

Monitor your form
Tie a string around your waist and try to keep it as loose as possible during the moves. If it starts to feel snug, it means you're relaxing, not contracting, your abs or you're compensating with your lower back.

Side Bridge, Part 1 of 2
Works obliques

Lie on your right side, with your right leg bent behind you and your left leg extended. Flex your left foot. Prop your torso up on your right elbow, making sure that your elbow is aligned beneath your shoulder. Place your left hand on your hip.