When we do our upper ab workout at different tempos it will ensure that we have strength through the whole range of movement and it asserts to overburden the muscles, which will make you work a little harder and create a more rapid strength gain.
Upper Ab Workout Number One: The Basic Crunch
- Easy: Begin this exercise lying on your back. Keep your knees bent, with your feet about shoulder width apart. Put your hands in the back of your head and pull your navel into your spine while slowly squeezing your abs when your shoulders and head raise up from the deck. Raise straight up toward the ceiling, with your chin pointing up. Lower slowly back down to the floor. Repeat.
- Harder: Lie down on your back keeping your knees bent. Pull your knees toward your chest, with your feet hanging next to your buns. Draw your navel to the spine and slowly constrict your ab muscles as your shoulders and head come up off of the deck. Lift straight up towards the ceiling, pointing your chin up.
- Hardest: Instead of putting your hands in the back of your head, try to extend your arms like you're going to dive in a swimming pool, while keeping your forearms next to your head. Concentrate on relaxing your shoulders to keep the tenseseness out of the neck. Also, try altering the speed of upper ab workout raising and lowering motion.
More Upper Ab Workout Hints: Try to stay lightly off of the floor when you reach the end of the upper ab workout movement. You should also try to clear the shoulder blades off the floor; Make certain you are not only lifting your head. Try to Really Concentrate on pulling your navel in toward your spell.
Upper Ab Workout Number Two: The Frog Leg
- Easy: Start this upper ab workout by lying on your back and with the bottoms of your feet touching. Let your knees drop down to your sides, and put your hands in the back of your head so you support your neck. Draw your navel in toward your spell, slowly contract your abdominals as your shoulders and head raise up from the deck. Slowly lower back to the deck and repeat.
- Harder: Begin by lying on your back, bend your knees and draw them in near to your chest. Let your knees drop down to your sides, while crossing your ankles, put your hands in the back of your head in order to support the neck. Draw your navel in towards your back, while slowly contracting your abs when your head and your shoulders raise up from the deck. Elevate straight up toward the ceiling, aiming your chin up. Slowly lower down to the floor. Repeat.
- Hardest: Extend your arms like you're diving in a pool, keeping your arms close to your head. Concentrate on relaxing your shoulders to keep tenseseness out of the neck. Also, try changing the speed of the rising and lowering motion.
More Upper Ab Workout Hints: This routine will primarily work the upper area of your rectus abdominis, as well as into your lower segments. Be careful to really draw your belly button up tightly to protect the back and try to not lower completely back down to the deck at the bottom.
Upper Ab Workout Number Three: The Demi Crunch
- Easy: Start this upper ab workout by lying on your back while bending your knees, keep your feet on the deck shoulder width apart, and put your hands in back of your head. Draw your navel in toward your spell while lifting your shoulders and head a few inches off of the deck. You should be able to feel your abdominals contracting. Now Raise straight up toward the ceiling, with your chin aiming up and return slowly to the starting position – do not go all of the way back down to the floor.
- Harder: Start this upper ab workout by lying on your back while bending your knees and pulling them in next to your chest. Let your feet hang close to your bum. With your head and your shoulders also the deck a few inches while pulling your navel in toward your back. You should be able to feel your abdominal muscles contracting. Now elevate straight up toward the ceiling, with your chin pointing upwards and slowly return back to the starting position – do not go all of the way back to the floor.
- Hardest: Start this upper ab workout by lying on your back while bending your knees moving your feet down away from your butt. Keep a very slight bend in your knees. Bring your feet closer in toward your buns if you start to feel any discomfort in the lower back. This leg position will target your lower abs, too.
More Upper Ab Workout Hints: When doing an upper ab workout , it's important to keep your navel drawn in tight in order to protect the back. Stay slightly off the deck in the end of the movement.