Any time you have stomach fat, you are subjecting yourself to further health complications, such as diabetes, high triglycerides, cancer and heart disease. When you specifically have an upper belly roll, this can also cause you to feel self-conscious. To get rid of this adiposity, you need to burn calories and work your rectus abdominis. This is the anatomical name for the abs. The best exercises are ones that target your upper abs, and they can be done with fitness tools and body weight.
Cardio Training
To burn the fat creating your upper belly roll, perform cardiovascular exercise. Any type of cardio that gets your heart rate elevated is sufficient. Fast-paced walking, running, biking, jumping rope, swimming, elliptical training and racquetball are examples. Aim for at least 45 minutes of cardio and do it three to four days a week.
Planks
Planks work your upper and lower abs isometrically; they are yoga poses. Isometric means there is no repetitive movement. Lie on your belly with your hands under your shoulders, legs straight and toes together on the ground. In a steady motion, push yourself off the floor, fully extend your arms and lift your hips to form a straight line from your shoulders to heels. In doing so, you will be forced to contract your abdominal muscles. Hold this position for 20 to 30 seconds, take a short rest and repeat three to four times.
Ball Crunches
Ball crunches work your upper abs with a stability ball. Lie on the ball with your head and shoulders slightly elevated, knees bent and feet shoulder-width apart on the floor. After positioning your hands on the sides of your head, lift your torso forward and squeeze your abs forcefully. Slowly lower and repeat 15 to 20 times. To increase the resistance, hold a medicine ball above your chest.
Long Lever Crunches
Long lever crunches work your upper abs from a face-up position on the floor. While lying on your back, place your heels on a weight bench, extend your arms behind your head and place your hands together. In a controlled motion, lift your shoulders off the floor, move your torso forward and squeeze your abs forcefully. Slowly lower and repeat for 15 to 20 repetitions.
Bicycle Crunches
Bicycle crunches work your upper abs, lower abs and obliques in one motion. Lie on your back with your legs lifted, knees bent 90 degrees and shins parallel to the floor. After placing your hands on the sides of your head, raise your shoulders off the floor and look forward. Steadily move your left elbow and right knee toward each other as you straighten your left leg. After pausing briefly, repeat the same motion to your opposite side. Alternate back and forth in a steady, cycling fashion for 15 to 20 repetitions.
Member Comments