Upper Abs

Gym

Sit on the machine and put your feet on the footrest.
Keep in mind that your lower body shouldn’t move during the exercise.
While holding the grips, feel the tension in your abs and lean your upper body forward.
Slowly return back to the starting position with keeping the tension in the abs.

While lying on an inclined bench with your ankles locked, your hands are either in front of your chest or behind your head.
Gradually lift only the upper part of your back, not the entire back, and feel the contraction of the upper part of the abdominal muscles. (At this time, expand the chest to minimize spine damage.)
Slowly come down while feeling the tension in your upper abs.

While lying on an inclined bench with your ankles locked, your hands are either in front of your chest or behind your head.
Lift your upper body using your abs muscles.
Return to the starting position while keeping your abs tight.

Adjust the height of the rope so that it is placed right above your head when you kneel.
Kneel on the floor and raise your body so that your thighs are perpendicular to the floor.
Grasp the rope with both hands, tighten your abs, roll your back, and bend it while putting the hands holding the rope to the side of your head.
Roll your back as far as you can and pull the rope while contracting your abs as if you were looking at your navel.
Slowly return to the starting position while feeling the tension in your abs.

Set a cable pulley at the highest position and attach a rope handle.
Stand a step or two away from the machine, holding the rope ends at the sides of your head.
Keep your feet shoulder-width apart and a slight bend in your knees.
Crunch forward, contracting your abs, while keeping your hips stable.
Slowly return to the starting upright position.

Start face down on the floor, resting on forearms and toes.
Keep your elbows directly under your shoulders.
Engage your core and glutes, keeping your body in a straight line from head to heels.
Hold the position for as long as possible without sagging your hips or raising your butt too high.

Lie flat on your back on a mat.
Bend your knees and place your feet flat on the floor, hip-width apart.
Cross your arms over your chest or keep your fingertips behind your head (don’t pull your neck).
Lift your shoulders and upper back off the ground by contracting your abs.
Hold for 1–2 seconds at the top.
Slowly lower your shoulders back to the mat without relaxing your abs

Lie on the floor and straighten your arms and legs.
Raise the upper and lower bodies simultaneously so that the upper and lower bodies become V-shaped.
Feel the tension of your abs. Slowly lower the upper and lower bodies to return to the position in step 1.