How to exercise the upper abdominal muscles, three common movements

Abdominal muscle training requires long-term persistence, but it is not as complicated as imagined. In fact, only three movements are needed to train the upper abdominal muscles. Especially for those who are just starting to practice, each set of movements must be done for a sufficient time to avoid mistakes in abdominal muscle training.

1. How to exercise the upper abdominal muscles

1: Hanging Leg Raise

How to do it: Hang on a horizontal bar with your arms straight. Stretch your legs straight, put your feet together, lift your legs to waist level, hold for one second, then spread your legs as far as possible. Hold for one second, then bring your feet together and slowly return to the starting position. .

Recommended training volume: This movement is very difficult. Beginners can do three sets, and do each set until exhaustion.

2: Decline supine leg raise

How to do it: Lie on your back on a decline bench with your head higher than your hips and your hands holding the bench above your head. Lift your knees toward your elbows and lift your hips off the bench. Then, slowly return to the starting position.

Recommended training volume: Beginners can do 2 to 3 sets of 10 to 15 times.

3: From both ends:

Specific method: Lie down and lift your feet while touching the insteps of your feet with both hands. This is very important. You can do nearly 100 sit-ups without feeling any noticeable sensation in your upper abdomen. And these 20 will feel abdominal pain!

Recommended training volume: Beginners can do 2 to 3 sets of 15 to 30 times.

2. Common mistakes in abdominal muscle training:

Mistake #1: Ignoring Compound Exercises

If you're strictly performing isolation exercises for your abdominal muscles, you're making a huge mistake. Compound movements like deadlifts, squats, and overhead presses will work every inch of your core. Don't forget to include these exercises in your training plan.

Mistake 2: Putting abdominal exercises first

Your abdominal muscles are part of your core area and help keep your body stable. If you fatigue them too early in your workout, you'll have a hard time doing other ab-strengthening exercises (like squats).

So, we've got it clear that your core is there to protect your spine during the squat, so if you want them to protect you like a complete tank during the squat, save your abs for last.

Mistake 3: Thinking You Can Ignore Your Diet

There's no secret to seeing your abs: lower your body fat percentage. You can do hundreds or even thousands of abdominal exercises and still not see your abdominal muscles. You can train your abs all you want, but if your diet isn't right, you'll never see a six or eight pack.

Mistake 4: Focusing on just abs throughout your workout

You only need 15 minutes to train your abdominal muscles. If you already do compound exercises like squats and deadlifts, then doing 2-3 sets of each exercise at the end of your training with 1-2 ab exercises is more than enough.