Upper Abdominal Exercises  

Exercising abdominal muscles that use large muscle group with a gradual greater resistant is very important especially to restore your muscle weight and increasing the body metabolism.  

Crunches are the most effective exercise for your upper abdomen. There are a number of variations of crunches that help you to get those beautifully sculpted abs. 

CRUNCHES 

• Lie down facing up on a mat with your legs on a bench and place your hands behind your neck or head.  
•  Flex your waist to raise the upper body from the mat. 
•  Raise torso up as high as possible by keeping your lower back on the mat.  
• Come back to the starting position until back of shoulders contact the mat. 
•  Repeat the exercise for 10-15 times without break in between 
• You must keep your neck in a neutral position with space between your chin and chest. 
• The exercise can be made easier by placing your arms further down away from your head.  
• You can make the exercise more challenging by placing your hands further up on your head or beyond head.  

Crunch up 

• Lie down facing up on a mat with your legs on a bench arms pointed up.  
• Flex your waist to raise the upper body from the mat.  
• Raise torso up as high as possible by keeping your lower back on the mat.  
• Come back to the starting position until back of shoulders contact the mat.  
• Repeat the exercise for 10-15 times without break in between. 
• While performing this exercise your hip may move slightly. 
•  You can make this exercise more challenging by holding a weight above.  

Crunch Arm down 

• Lie down facing up on a mat or bench.  
• Bend your knees and hips to place your feet on the floor.  
• Extend your arms down to sides.  
• Flex your waist to raise upper body from the mat or bench.  
• Raise torso up as high as possible by keeping your lower back on the mat.  
• Extend your hands toward sides of heels. 
•  Come back until your shoulders contact mat or bench.  
• Repeat the exercise for 10-15 times without break in between 

V Ups 

·         Lie down on a mat facing up with hands on floor over head. 

·         Raise your legs and upper body taking care to keep your legs straight. 

·          Reach towards the raised feet. Come back to starting position.  

·         You can repeat the exercise for 10-15 times without break in between 

·         Ensure that you keep your knees straight throughout the exercise.  

·         Start each repetition with your upper back on the floor to allow abdominal muscles work completely. 

In a physical exercise there is no such thing as spot reduction which can reduce any particular part of your body. Depending on the genetics, sex (hormones), and age fat is lost throughout the body.  

To lose fat in any particular area overall body fat must be reduced. However, the last area to become lean or the first area to get fat is the abs, hip and thighs.  

The combination of aerobic exercise, weight training and sound eating habits has proven to be the most successful for fat loss and toning.