subject: The Upper Abs and How to Work Them [print this page] The Upper Abs and How to Work Them The Upper Abs and How to Work Them
Unlike the lower abs, which get contracted and worked out during other activities or fitness routines, like walking, running, swimming, dancing and cycling, the upper abs require special attention and exercises focused on them particularly. In order to get rocking upper abs, keep up upper ab exercises three times per week.
Even though cardio exercises do not target the upper abs precisely, they do boost your metabolism, which leads to a faster calorie burn and a faster slimming down of the entire body. Plus, cardio keeps your muscles active throughout the day, even after the workout. So don't stay away from jogging or swimming just because it does not focus on your upper abs solely. The overall effect on your entire body is benefic for the upper abs, as well.
Always start your workout with a warm up and a stretch. Your muscles cannot instantly switch from being inactive to being very active, without going through pain. So smooth your way into workout by gradually getting your muscles ready.
Lie on your back, bend your knees and place your feet on a chair or exercise ball (whichever you have around). Place your hands behind your head and keep your elbows open. Raise your head and shoulders and hold the position for 2-5 seconds. Then return to the initial position, without resting to much though. Sit up again.
Lie on your back, with your knees bent and feet on the ground. Hold a one-kilo dumbbell in each hand and keep your hands close to your head, with your elbows open. Lift your head and shoulders and keep the position for a couple of seconds. Then closely return to the initial horizontal position.
Lie on your back, with your legs stretched horizontally on the floor and your arms stretched horizontally above your head. Lift your upper body and lengthen your arms forward. Then return to the lying position.
Lie on your back and place your hands on your backhead. Lengthen your legs and lift them till they form a 90 degree angle with the floor. Keep the legs still while you slowly lift the upper body. Then slowly lower your upper body, while keeping the legs still. This can be a tough one, as it focuses on strength and balance at the same time.
Lie on the floor, slightly bend your knees and lift your legs to a 90 degree agle. Place your hands on your knees, keeping your head and shoulders lifted a bit. As you stretch out your legs, lift your upper body even more and stretch your arms so that they are parallel with the legs. Then return to the initial position, with your knees slightly bent and hands on your knees.
Lie on your back, bend your knees and keep your feet on the ground. Contract your abs and lift your pelvis. Keep the position for 5 seconds, then return to the initial position. This is great to stretch your abs, but also to work out your buttocks. It's a great way of ending an ab workout, as it stretches your abs, preparing them to relax.
