The abdominal muscle that many refer to as the upper abs is the rectus abdominis. It’s important to note, however, that a study released in 2001 by the Biomechanics Lab at San Diego State University found it’s not possible to isolate the upper and lower abdominals, as the entire rectus abdominis is recruited during abdominal exercises. The rectus abdominis runs down the front of the torso.
Step 1
Complete a five minute warm-up. Ride a stationary bike or jog to warm your body temperature and prepare it for exercise.
Step 2
Complete two sets of 30 repetitions of the bicycle abdominal exercise. The bicycle maneuver was found by the American Council on Exercise to be the most effective exercise to activate the rectus abdominis. Lie on your back on a mat with your feet up off the floor and knees bent. Place your hands behind your head with your elbows out. Crunch up and twist to the left, at the same time bringing your left knee to come meet your right elbow. Lower back down and extend your leg back out before you crunch up and twist to the right, bringing your right knee to meet your left elbow.
Step 3
Complete two sets of 30 repetitions of crunches on an exercise ball. Sit on the exercise ball and walk yourself down so that your lower back is resting on the ball. Place your hands behind your head with your elbows out. Curl your abdominals and crunch straight up.
Step 4
Complete two sets of 30 repetitions of vertical leg crunch. Lie on your back on an exercise mat with your legs straight and held up toward the ceiling. Straighten your arms and hold them up toward the ceiling. Curl your abdominals and crunch straight up, touching the top of your feet with your fingers.
Step 5
Complete one set of the hundreds exercise. The hundreds is a Pilates exercise to develop the rectus abdomins. Lie on your back on an exercise mat with your legs straight and your hands down by your side with palms down. Raise your head and shoulders up at the same time that you pick your legs up off the mat. Vigorously pump your arms from the shoulders 6 inches up and down. Complete 100 pumps.
Tips and Warnings
- Complete your abdominal workout three days per week with a day of rest in between. The day of rest allows your abdominals to heal and develop.
- To prevent injury, complete exercises slowly and under control. Avoid jerky movements, which can cause muscle strains.
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