The term upper and lower abs is used to distinguish groups of different exercises. While lower ab exercises mainly involve lifting the legs, upper ab exercises focus more on moving the torso. Which five exercises for upper abs are the best? All of the following exercises for upper abs should be used in three to four sets until muscle failure.
Crunches
Crunches are among the most well-known of the exercises for upper abs. They are effective, suitable for both beginners and advanced users and do not require any equipment.
- Lie supine on floor, bend legs, soles of feet flat on floor, knees hip-width apart. Arms straight out in front. Now feel the chest move toward the hips while exhaling. The upper body rolls in. Then return to the starting position and inhale at the same time.
The 5 best exercises for the lower abdominal muscles
Hip lift
Slightly more difficult than crunches is the hip lift. Instead, the abdominal muscles are loaded in a different way. In addition to the straight abdominal muscles, the pyramidal abdominal muscle is also particularly stressed.
- On your back, arms outstretched beside your body, palms down. Lift legs into the air and cross feet. Now, as you exhale, stretch your entire pelvis and legs straight up toward the ceiling. Move slowly and in a controlled manner, do not take any momentum! Then exhale and return to starting position.
Beetle
The beetle exercise trains not only the straight abdominal muscle but also the two lateral abdominal muscles. Like the previous two exercises, it requires no equipment aside from a suitable surface.
- On your back, stretch your legs forward and hold them in the air. Fingertips touch the back of the head. Raise shoulders. Now move the left shoulder towards the right knee and this towards the left shoulder at the same time. Return to starting position and repeat with the other side.
Sit-ups with the negative bench
If a negative bench is available, sit-ups on it are a great way to work the straight abs even more intensely.
- Lie back on negative bench, holding body with feet on lower supports. Now fully straighten the upper body using the abdominal muscles. Then lower and repeat.
Jackknife
A more complex variation of crunches is the jackknife. These put more strain on the pyramidal abdominal muscle than traditional crunches.
- Sit on floor, hold legs up at 45-degree angle, slightly recline and extend arms forward. Then bring hands and ankles closer together in a controlled manner without necessarily touching them. Then return to starting position in a controlled manner and repeat.
Conclusion
With just these five exercises for upper abs, an effective workout is possible. In addition, it is possible to start at any time and no equipment is necessary.
FAQ - Questions and answers about abdominal training
What are the upper abs called?
There are no upper or lower abdominal muscles in this sense. Rather, the abdominal muscles are divided into straight and oblique muscles. Whereas the "upper" abdominal muscles form the straight abdominal muscles.
How to train the upper abdominal muscles?
An effective upper abdominal workout without equipment - simply using your own body weight - is composed of crunches, hip raises, bugs, sit-ups with negative bench and jackknife.
What is the best exercise for abs?
Effective exercises for a flat, toned abdomen include planks and side planks, crunches and twist crunches, and mountain climbers. These exercises can also be easily done from home and make use of your own body weight alone.
How do I train inner abdominal muscles?
The inner, oblique abdominal muscles are as much a part of the abdominal muscles as they are of the back muscles. This muscle area can be ideally trained with the help of the side bend or the single-leg stand.
How long does it take to train the abdomen?
Depending on how much fat is stored on the abdomen, you will see results faster or slower. People with little belly fat can achieve a visible six-pack after only 5 to 6 weeks. Otherwise, it takes about 9 weeks with three workouts per week.
What happens if you do abdominal workouts every day?
In fact, experts advise against training (the abdomen) every day. The explanation is quite simple: abdominal training causes fine tears in the abdominal muscles, which are also noticeable as muscle soreness. In the regeneration phase, these small tears can grow together again - causing the abdominal muscles to grow.
Find the right ab trainer for you at an unbeatable price!
Editorial fitnessmarkt.de (EA)
Photo credit: #145118619-deagreez-AdobeStock
Published on: 29 August 2019