How to exercise upper abdominal muscles

There are many ways to exercise the upper abdominal muscles. Some movements are very familiar to everyone, such as sit-ups and push-ups. These can exercise the upper abdominal muscles. When doing these movements, you can clearly feel the upper abdominal muscles moving with the movement, which plays a big role in involvement. The movements are explained in great detail. I hope you can take the time to complete the following series of movements at home. If your upper abdominal muscles are well trained, you will find that your muscle lines are more perfect.

Sit-ups

Lie on your back with your feet hooked on a belt or held down by a partner. Use the strength of your rectus abdominis to bend over and sit up, touch your toes with both hands, pause for a moment, then use the strength of your rectus abdominis to control your upper body, slowly lean back, lie flat and relax your whole body. Then redo it. Inhale when you sit up, exhale before lying down and then inhale immediately, and exhale after your body is completely lying flat. Focus your mind on the rectus abdominis muscles on both sides of the midline of the anterior abdominal wall.

People with poor abdominal muscle strength may find it difficult to complete the above movements at first. When sitting up, they can use their hands to support themselves. When you can easily sit up 10 times as required above, you can cross your fingers and hug the back of your head, or even hold the barbell with both hands and place it on your chest to do the exercise. It should be noted that when the upper body falls backward, the chin should be close to the chest, the chest should be straightened, the abdomen should be retracted, and the muscles should be kept tense. Relax after your body is completely lying down. You can also do the exercise while lying on an inclined board with your head down and your feet high.

Supine Leg Raise

Lie on your back with your legs straight and close together. Raise your legs so they are at right angles to your upper body. Pause for a moment, then use your rectus abdominis to control your legs and slowly lower them. Inhale as you raise your legs, and exhale as you lower them, focusing your mind on your rectus abdominis.

Supine right angle sit

Lie on your back, bend over and sit up, raise your legs at the same time, close your upper body and legs at the same time, after your hands touch your toes, lower your upper body and legs at the same time. Inhale as you close, and exhale as you lower, focusing your mind on the rectus abdominis. The movements can be slightly faster.

Hanging Leg Raise

Hold the horizontal bar with both hands, stretch your arms straight and let your body hang. Stretch your legs straight, together and lift them up so that they are at right angles to your upper body. Pause, then lower your legs straight and repeat. Inhale as you lift your legs, and exhale as you lower them, focusing your mind on your rectus abdominis.

Supine side bend sit-up

The movement is basically the same as a sit-up, except that the upper body is turned to one side when sitting up. Finish practicing one side and then the other side. When practicing, your mind should be focused on the external oblique muscles and internal oblique muscles.

Weighted lateral flexion

Stand with your feet slightly wider than your shoulders, place the barbell on your shoulders behind your neck (the barbell plates should be locked to prevent them from slipping and falling), and hold the barbell plates with both hands. First bend the upper body to one side, then return to an upright position, and then bend to the other side. Each time you should bend until you can't bend any further. Inhale when you bend your body, and exhale when you straighten your body. When bending the body, the movement should be steady, the legs should be straight, and the waist should not be bent or hunched. The focus should be on the external and internal oblique muscles.

As mentioned above, these ways to exercise the upper abdominal muscles are very simple and everyone can do them, so don't hesitate and save them quickly. Exercise depends entirely on personal will and no one can help you train. Your figure is your own. If you have a good figure, you will definitely look good in clothes. People with weak upper abdomen will find that their waist is better than before by exercising their upper abdominal muscles, so exercise cannot be ignored.