What is the best way to train the upper abs?

Training the abdominal muscles and losing body fat sounds like a great concept. But to put this into practice you face a big challenge. To train the upper abdominal muscles, you need above all a lot of commitment, patience and also time to then finally get the desired flat stomach or the six pack.
But in the end, the effort of abdominal muscle training is worth it. But what is the perfect work-out for the abdominal muscles?

1. You have to lose fat, or rather reduce body fat, because otherwise the upper abdominal muscles can't build up.
2. You have to eat right to make upper abs visible, and finally, you have to choose the right exercises.

At this point it is worth mentioning: everyone has a six-pack, that is, abdominal muscles, but in most of them they are not visible because the lower, side and upper abdominal muscles are hidden by the layer of fat.

A healthy posture.
Well-developed abdominal muscles and also a strong back contribute to the fact that we have a healthy posture. Therefore, it is important to exercise both muscle groups equally much. Due to the fact that the contraction of the upper abdominal muscles or the entire abdominal muscles is usually static, it is appropriate to focus on static abdominal training.

As a rule, for an optimal work-out on the upper abdominal muscles, no equipment is necessary, because many of the abdominal trainers train other muscle groups at the same time, because they are needed to perform the movement. If you want to optimally train the upper abdominal muscles, you should perform crunches, for example.

Upper abdominal muscles training: Crunches
Crunches mainly work the upper abdominal muscles. This exercise exists in the most numerous variants and also in the most different degrees of difficulty. However, you should vary them depending on your own fitness and your progress.

Execution of crunches:
At this point, it should be mentioned that this exercise is a very intense work-out for the upper abdominal muscles. In addition, this exercise is also gentle on the back.

1. You lie on the floor in the supine position.
2. Bend your legs.
3. Bend the knees minimally.
4. Place the arms at the sides of the body or lightly touch the temples with the hands (a mistake that is often made in this exercise is that the hands are placed behind the head or you hold them in the neck).
5. Then crunch to the highest point under your own power without any support or assistance from your arms, and do this without gaining momentum and getting into an upright position.

Other tips for effective training of the upper abdominal muscles

• It is important not only to perform work-outs for the upper abs or for the abdomen, but also to pay attention to a balanced workout for the back. Otherwise, imbalances will occur and the result will be the development of a damaged posture.
• Supplements: these can be helpful when it comes to building the upper abs, but they are what they are: Supplements. It must be understood that there is no miracle pill or medicine to reduce weight or body fat percentage. But for this, a targeted work-out and cardio training is always necessary. In a nutshell, supplements never replace effective training of the upper abdominal muscles.
• Opinions vary, regarding upper abs exercises, weight loss/fat burning and muscle building. Everyone has to make their own experience and find out which work-out is more effective for you to get visible upper abs.
• Always get enough sleep and that means at least 7 hours, 8 - 9 hours is better per night. Because upper abdominal muscles are not formed during training, but during the regeneration phase (resting phase). That means while you sleep!

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Published on: 12 March 2015