I wanted to write this short article about my three favorite upper abs exercises
. If you plateaued in defining your abs or if you are just looking for something new to try then these exercises are for you. These exercises are not meant for beginners. Make sure that you have been training your abs for at least 3 months prior to doing these exercises.
While doing these exercises you should not feel any discomfort in the lower back. If you do feel discomfort your form is probably a little off. You should seek the help of a fitness professional or personal trainer to monitor your form. So here are you 3 upper abs exercises.
Incline Sit-Ups with Medicine Ball
This exercise is performed on a decline bench. I recommend that you use one where you can lock in your feet. Start with the medicine ball above your head. Perform a crunch. Once you reach the top of the crunch, without stopping, contract the hip flexors to a sit-up. Just as you are about to reach the top position of the exercise push the medicine ball into the air. Catch the medicine ball and return to the starting position. The entire motion should be done in a controlled manner. Your lower back should never arch.
Kneeling Cable Crunches
Raise the arm on the cable machine close to the top and hook up the rope extension. Pull the rope down with both arms so your hands are on the upper part of your chest. Where the rope connects to the cable will be behind your head. From here simply knee down. This is your starting position. From here you are going to perform a crunch. Make sure that your hips do not move backwards and you do not arch your back. Then slowly return back to the starting position.
Stability Ball Crunch with Cables
Position the cable machine around the height that you will be performing the crunches. Then place the stability ball near the cables. Sit on the stability ball and walk your feet out so your mid to upper back is on the stability ball. Reach back and grab the rope connected to the cable. Pull the rope so your hands are on the sides of your ears. This should pull the weights off the stack. From here perform the crunch in a controlled manor.