A lot of people who work hard to achieve ripped abs do not realize that there is actually no distinction between the upper and the lower abs. In fact, the frontal area of the abs called the rectus abdominis is actually just one muscle. So when a person does abs exercises, the entire rectus abdominis muscle is being worked out.
Thus, an upper ab workout should be done in different angles with various movements to activate different muscle fibers in the abs. This will allow the abs to get a more intense workout and build more muscles in the soonest possible time. An upper ab workout should not only have movements that focus on the upper area of the abs but also on the lower area of the tummy.
Here are three ab exercises that can comprise a fantastic upper ab workout. These exercises involve crunches using a stability ball, bench crunches, and crunches using a weighted cable rope.
This killer upper ab workout starts with crunches using a stability ball. To start this exercise, a person uses a stability ball and puts his lower back on top of the ball. He then slowly pushes the ball towards the area above the shoulder. From this position, he crunches the upper torso while maintaining the ball underneath the shoulders. The person has to go as far as he can before returning to the original position. This can be done for 3 sets with 8-12 repetitions.
The next exercise in this killer upper ab workout is the bench crunches. Instead of performing the usual crunch which has the feet fixed on the ground, the bench crunch is an easier and safer variation, especially on the back. The person lays flat on the ground with the feet extended up on the bench. The legs should be kept parallel with the ground and the thighs maintained at a perpendicular position to the floor.
The arms is kept out as the hands is placed on the ears. The person then crunches the upper torso up to the level of the knees, holding it for 1-2 seconds.
This killer upper ab workout also features crunches using a weighted cable rope. This is a great crunch variation because one can add weight according to resistance level. The exercise begins with the person kneeling in front of a gym cable machine and with the rope attachment linked. The person should be a few feet away from the machine so he can properly do the exercise. Crunch the upper torso towards the legs, giving focus on the ab muscles and folding the body in half. When going up, the back should be straight and then arched when crunching down.
This simple upper ab workout can be done in a few minutes. It is very simple although one exercise needs to have a gym equipment. This upper abdominal workout should be done alternately with a whole body workout and cardiovascular exercises to hasten the development of ripped and sexy abs.
The midsection is perhaps one of the areas of the body that can be very difficult to firm up. Unlike the arms and the legs, the midsection is not relied upon to do daily activities such as walking and carrying a load. This is one reason why it can be quite a challenge for anyone to have sexy abs. One has to devote a lot of time and effort in doing abs exercises that tone down the midsection.
Having a good upper ab workout is a nice first step towards achieving ripped abs. An effective workout for the upper abs should be complemented with a lower abs workout. Ideally, working out the lower abs should come first before doing a workout for the upper ab. This is due to the fact that when working out the lower abs, the upper abs is also worked out. Thus the upper abs may not be able to help in the workout for lower abs if a person does an upper ab workout first.
A good workout for the upper abs involves the long arm weighted crunch, a variation of the popular crunch exercise. To do this exercise a person grabs a dumbbell and lays it on the back, with knees bent just like in any regular crunch. The dumbbell is extended past the head and raised several inches off the ground. The person then exhales to crunch the abs in raising the dumbbell towards the pelvis. The position must be paused for a few seconds before returning to the original position. This routine should be repeated about 10-12 times.
An upper ab workout should also include the V-Up exercise, which may not be commonly performed by fitness enthusiasts but just the same is a very effective program in strengthening the rectus abdominis or the muscle located on the upper part of the abs.
In performing this exercise, a person lies on the floor flat on the back, placing the arms beyond the head and the legs stretched out. The legs and arms are raised simultaneously, touching each other, before returning to the original position. Repeat this routine for up to 15 times, giving some seconds of rest. This exercise can be done for three sets.
The upper ab workout will also have the bicycle crunch which takes its name from its position similar to a person pedaling a bike. To do this exercise, a person is on the floor with the hands placed behind the head. The legs are lifted a couple of inches off the floor.
The person crunches to touch the right knee with the left elbow, while leaving the other leg raised a couple of inches from the ground. The position is then alternated with the left knee kissing the right elbow. This is alternated for about 15 times, doing about 3 sets.
An upper ab workout should be done at least thrice a day, giving the ab muscles enough time to recuperate especially for beginners. By doing this workout, one should have a better shot of getting sexy and flab-less abs.
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