Classic ab exercises such as crunches and sit-ups emphasize the middle and upper abs. The term middle abs refers to the rectus abdominis muscle. This muscle flexes your spine to curl your upper body forward. You can work the middle abs by bringing your hips and shoulders toward each other. These abdominal exercises are not the same as stabilization abdominal exercises, such as planks and hanging leg raises. Those exercises work your lower, deeper abdominal muscles. Perform three days a week of middle ab exercises to increase strength, or do one day each of upper, middle and lower exercises.
Long Lever Crunch with Legs Up
Step 1
Lie on your back with your knees bent. Lift your feet off the floor and position your knees above your hips. Bend your knees so that your shins are parallel with the floor, and squeeze your abs so that your lower back flattens out. Maintain this lifted leg position with the back down throughout the long lever crunches.
Step 2
Touch the backs of your hands to the floor with your arms straight so your biceps are a couple of inches away from your ears. The straight arms are what give the exercise the name, long lever. Lock the arms in position with your upper body and do not let them move away from your ear until you have finished your set.
Step 3
Tilt your chin and slowly bring your neck off the floor. Lift your arms with the head. Bring your shoulders up next until they are approximately 30 degrees from the floor. Breathe out as you crunch up to further tighten your middle abs.
Step 4
Touch your shoulders back to the floor and then release your head and arms down together. Relax your abs enough to breathe in deeply, but do not let your lower back come up. Maintain a slight contraction in the abdominals.
Step 5
Repeat for a total of 10 repetitions. Rest for 60 seconds and then do another set. Work up to three sets.
Abdominal Tuck Crunches
Step 1
Lie on your back and cross your arms over your chest. Place your right hand on your left shoulder and your left hand on your right shoulder. Raise your elbows to point toward the ceiling. Lift your legs until they are perpendicular to the ceiling and put a slight bend in your knees.
Step 2
Bring your head, shoulders and chest up toward your knees and lift your hips an inch off the floor, bringing your knees toward your chest but without bending them further. Point your elbows toward your quads as you crunch up.
Step 3
Lower your head and shoulders to the floor and touch your hips back down, but keep your legs up. Do 10 reps and work up to three sets.
Tips and Warnings
- Any abdominal exercise will work the entire core to some degree. Emphasis on the middle abs is possible with these exercises, but don't stop doing other exercises. The middle abs won't turn off during lower ab exercises, for example. The rectus abdominis is all one muscle.
References
- ShapeFit: Abdominal Tuck Crunches
- "NASM Essentials of Personal Fitness Training: Course Manual"; Michael Clark, Scott Lucett, Rodney Corn; 2008
- "Fitness" magazine: Your Abs Explained
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