Do you want to strengthen your upper belly? The area where your "six pack" shows is known as the upper abdominal area. It should be well defined by an exercise routine that will give you some tone and which also tightens the muscles. We recommend you do a set of sit-ups at least 3 or 4 times a week that will make sure your torso is smooth and give it that "ripped" appearance. However, if you don't combine exercise with healthy eating habits and a diet which is low in fat, then you won't get much of a result. In this OneHowTo article, we will tell you how to do crunches for upper abs and also give you some diet tips that will help you get the body you've always wanted.
We begin this upper ab crunches set with one of the most basic exercises out there: a crunch with your legs in the air and bent at the knees. Lie down flat on the mat and lift your legs so they're at a 90 degree angle. Keep your hands behind your head. In this position, you should raise your torso. You'll notice how the abdominal muscles get to work and do 15 repetitions. Afterwards, you can relax and then repeat the exercise until you've completed 3 sets.
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V crunches are also an ideal exercise to harden and build muscle on the upper part of your stomach. To do this, lie down on the mat and fully stretch out your arms and legs and then lift up your torso and your legs without bending. You will have to do 15 repetitions over 3 sets to properly work out.
The shape of your body has to be similar to that the letter V (hence the name). You should bear in mind that this is an advanced exercise, so if you're only starting out, leave it for later on.
A basic and easy exercise to do is known as the "classic crunch". It is usually the first thing that comes to mind when you think of doing crunches. Lie down on a mat, bend your knees and place your hands behind your head. Then raise your torso as far as you can without straining your neck or neck muscles. You should feel your abdominal muscles taking the strain. Do 3 sets of 15 repetitions and you will see results.
Another good exercise for your upper abs is the one we explain below, but it is designed for people who are already at a more advanced level. To do this, lie down on the mat and stretch your legs toward the ceiling. Keep them completely straight and once you are in this position, lift your torso and do the same crunch exercise, without lowering your legs. To see results, it is recommended that you do about 3 sets with 15 repetitions each.
Now we will introduce one more exercise, Pilates for working the upper abs area. You'll need to use a fitness ball (or pilates ball). Place it under your legs, up to the calves, as shown in the picture. Lie down on the floor, raising your legs which are currently resting on the ball. Once you're in this position, raise your torso whilst keeping both hands on the back of your head. Repeat 15 times for 3 sets and you will see the results.
We've got another Pilates exercise for you, but this time it's a bit more intense. Position your torso on top of the fitness ball and put your legs at a 90 degree angle. Once you're in position, start to do a crunch, but try to keep to your balance. With this exercise you'll strengthen more muscles and put them to work, not just your abs, but also your buttocks and legs.
It's the complete workout for a stronger body, Pilates style. In this OneHowTo article we tell you how to do Pilates for abs and through other exercises to help you on your way to a better body.
We have already mentioned that it's pointless doing all this exercise if you do not combine your workout with a healthy diet. Why is that? Well, before trying to get your muscles to stand out, you have to remove the excess fat from your belly and that can only be done if you eat healthily. Doing so will help you lose the extra pounds and burn off fat.
Generally speaking, you should know that a healthy diet is based on:
- Having a diet full of fruits and vegetables. They provide us with vitamins and nutrients, but they aren't packed with calories.
- Limit the amount of carbohydrates you eat. It's better to have them early on in the day and always choose whole grain products.
- Consume protein sources which are also low in fat such as lean meat or white fish.
- Cook lightly and avoid using too much oil (nothing fried or breaded), greasy sauces or supplements.
- Eat about 5 times a day and opt for a light dinner of cooked vegetables and proteins. Don't eat fruit at night because it's rich in sugar and, at night, that sugar turns into fat.
- Drink 2 litres of water a day to help keep your body hydrated whilst also combating fluid retention.
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