How to strengthen your upper abdominal muscles

How to exercise the upper abdominal muscles has always troubled many fitness enthusiasts. By exercising the upper abdominal muscles, we can form perfect muscle lines in the abdomen. For boys, it is the mermaid line, while for girls, after training their abdominal muscles, they will form a vest line. These two body shapes are difficult to achieve for both boys and girls, so how can we develop upper abdominal muscles?

Air boarding:

Lie on your back with your lower back flat on the floor. Place your hands beside your head and arms open. Lift your legs and slowly move like a bicycle. Exhale, lift your upper body, touch your left knee with your right elbow, hold the position for 2 seconds, and then return to the original position. Then touch your left elbow to your right knee, hold for 2 seconds, and then slowly return to the starting position.

Exercise ball crunch:

Lie flat on an exercise ball with your feet flat on the ground, your hands beside your head, and your arms outstretched. Slightly pull your chin toward your chest, exhale, contract your abdominal muscles and lift your upper body about 45 degrees, hold for 2 seconds, then slowly return to the starting position. To maintain balance, you can spread your feet further apart. To increase the difficulty, do it with your feet together.

Leg raise and abdominal crunch:

Lie on your back with your lower back flat on the floor. Place your hands beside your head and arms open. Lift your legs to 90 degrees with your upper body, cross your legs, and bend your knees slightly. Exhale, contract your abdominal muscles, lift your upper body, and keep your lower back off the ground. Hold for 2 seconds, then slowly return to the starting position. Be careful to keep your chin slightly tucked toward your chest.

Reverse crunch:

Lie on your back on the floor with your lower back pressed against the ground, your hands on both sides of your body, your legs raised to 90 degrees to your upper body, your legs crossed, and your knees slightly bent. Tighten your abdominal muscles, then exhale and slightly lift your hips and lower back off the ground, hold for 2 seconds, then slowly return to the starting position.

It is actually not difficult to train the upper abdominal muscles. It mainly depends on the willpower of the exerciser. At the same time, the exerciser needs to strengthen his strength during exercise. It is best to combine it with other exercises and increase the amount, which are all helpful in training the upper abdominal muscles. In addition, you should add more protein to your diet.