Your upper abdomen is made up of two main muscle groups: your upper rectus abdominis and your external obliques. Your upper abdominal muscles are designed to provide trunk flexion and stability. Trunk flexion is the motion that brings your shoulders closer to your knees. When exercising your upper abdomen focus on trunk flexion exercises as much as possible.
Crunches
The crunch has been a popular abdominal exercise for centuries, and there is a reason for it. The crunch does an excellent job of isolating your upper rectus abdominis muscles. When doing the crunch you keep your feet and hips completely stationary, making the exercise a trunk flexion exercise where your upper abdominal muscles do virtually all the work. Make the crunch part of your abdominal exercise routine to target them. Hold a weight or a medicine ball to increase the difficulty. Make it your goal to get 100 of these in during your workout routine.
Medicine Ball Slams
Medicine ball slams should be a staple in your workout routines. They are an effective way to combine upper abdominal training with whole body training. Stand with your feet shoulder-width apart and a medicine ball in your hands. Bring your hands above your head and slam the ball into the ground. This motion produces trunk flexion, which is how you effectively target your upper abdomen during exercise. Aim to do three sets of 20 repetitions.
Russian Twists
Russian Twists involve both your rectus abdominis and external obliques. These external obliques are involved in the rotation of your body. Sit on the floor and keep your back off the floor at a 45-degree angle. Hold a medicine ball in your hands and rotate to one side until the ball touches the ground, then rotate to the other side. Aim to do three sets of 20 repetitions.
The V-Up
The V-up involves both trunk flexion and hip flexion. Lie on your back with your arms extended over your head and your legs straight. Then lift your torso and legs at the same time and attempt to touch your toes with your hands. Lower your body back down to where your started. You can hold a weight or a medicine ball to make the exercise more difficult. Aim for three sets of 15 repetitions of this exercise
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