Step Thirteen: Upper Ab Exercises
Upper Abdominal Exercises
There are all types of exercises an individual can do to get a flatter tummy, however there are different types of muscles that are present in the abdominal area. There is the rectus abdominis which is the central part of the abdomen also termed as the muscle that appears like a six pack or washboard. Then there are the oblique muscles which are aligned the waist and sides of the abdomen. Also there is the lower abdomen and the upper. Upper ab exercises are the one of the most basic exercises that can be done. There are a few that can get the upper portion of your stomach lean and fit. Here are a few of the most common upper exercises a person can do:
Hip lift- The hip lift is a great upper ab exercise that can be one easily and conveniently by laying flat on the floor with palms down on the side of your body. Gently raise your legs up and have them directed vertical to your body. While pressing on your palms lift your hips and buttocks off the ground and contract your ab muscles. You can repeat this in reps of 10-20.
The traditional stomach crunch- This exercise is commonly utilized by most fitness gurus. Take placement on a mat and then bend your legs and knees in the air at an angle of ninety degrees. Place your elbows behind your head and utilize your muscles in your stomach with chin up. Be sure to lift with your upper abs and not your neck or back. This can be repeated 10-20 times.
Bicycle Crunch- The bicycle crunch is an effective exercise that can tone up the upper abs. You perform this exercise by clasping hands behind your head, and lifting your legs extended in front of you off the ground. Then you scrunch your knee up towards your chest while lifting your shoulders and crunching towards your knee. This can be completed 10-20 times.
Yoga boat pose- The boat pose in yoga are highly effective for strengthening the upper abdominal muscles. The boat pose is done by sitting in a v position with your back and legs extended adjacent to each other. The arms are extended to the knees such as supporting them. This pose is held for about 10-12 breaths. It is more of a stretch but can definitely tone and work the upper abdominal muscles.
Yoga plank pose- The yoga plank pose can definitely give that extra definition to a six pack . It is done with the arms and legs extended such as that of a push-up. With legs pivoted on the toes, and palms down with elbows locked. You keep the body extended and contract the abs as you hold the position for 10-15 seconds.
There are many other upper ab exercises that can be performed, and other useful techniques can be combined to refine and get you to the goal of achieving those washboard abs you long for. It is important when doing these exercises to breathe and be certain that you are not straining any part of your body. If done correctly, the proper results will show indefinitely within weeks of hard work.