The main stomach muscle is the rectus abdominis. This is the muscle seen on a person with six-pack abs. The rectus abdominis runs vertically over the abdominal organs. The top half of this muscle group is known as the upper abs. Performing exercises such as crunches and sit-ups emphasize this part of the muscle, though it is impossible to isolate one part of the the rectus abdominis from the other.
Abdominal Sit-Ups
Abdominal sit-ups are a classic stomach exercise. The abdominal sit-up is for the upper abs. It is important to go slowly when doing abdominal sit-ups so you do not rely on momentum to lift your upper body. Lie on your back with your knees bent and your feet on the floor. Your hands support your neck by placing them behind your head with your elbows bent. Squeeze your abs before you try to move. Next, curl your upper body and raise up until you are sitting. Bring your elbows to your knees. Lie back down with a controlled movement to complete an abdominal sit up.
Legs On Exercise Ball Ab Crunches
The legs on exercise ball ab crunch is basically exactly what it sounds like: You place your calves and feet on top of an exercise ball and do abdominal crunches with your upper body. Lie on your back and put your feet on top of the center of a ball. An exercise ball is the same thing as a Swiss or stability ball. The arms cross on your chest or go behind your head with your elbows bent. Then, squeeze your abs to flatten your lower back and press your heels into the ball. Raise your head and shoulders about 30 degrees off the floor. Lower your body back to the floor and keep the lower back flat the whole time.
Exercise Band Ab Ball Crunches
The exercise band ab ball crunch exercise uses an exercise ball and a resistance band to work your upper stomach. You will need someone to hold the end of the band for you or a stationary object to secure the band to. The band is at a point higher than your head when you are lying on the ball. To perform this ball crunch exercise, lie face up with your feet on the floor and an exercise ball supporting your back. The knees make right angles. Lie back so your body is parallel to the floor and you look at the ceiling. Bend your elbows so your arms are next to your head with the palms facing each other and the elbows pointing up. Have your partner hand you the band's handles. Then, raise your head and shoulders toward the ceiling, but keep your back on the ball. Hold your arms firm so the band is pulled as your abs lift your body up. Do not pull the band by moving your arms. Return to the starting position.
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