One of the largest abdominal muscles is the rectus abdominis, connected from the breastbone area down to your pubic bone. Other abdominal muscles found in the upper body include the upper portions of both external and internal obliques, and the transversus abdominis found along the sides of the waist and frontal abdomen with connection points along the ribs. Try a number of exercises that work all areas of the upper abs for a lean, trim appearance.
Rollouts
Strengthen and tone the upper ab muscles by performing a kneeling rollout. Use a barbell weighted with small weight plates or an ab roller for this exercise. Kneel on the floor, body weight leaning forward onto the barbell. Slowly roll the barbell forward into a pushup position, your abs pulled in and your back and hips aligned. Your buttocks should be level with your shoulders at the fullest point of extension. Immediately roll yourself back to your starting position. Repeat this exercise between three to five times to start, maintaining straight back and pulled in abs throughout for torso support.
Crunch
The crunch is an abdominal exercise that focuses on the upper portion of the rectus abdominis. Lie on your back on the floor, knees bent. Place your hands against the side of your head. Suck in your lower abs and press your lower back into the floor. Exhale and lift your head and shoulders off the floor, hold at your peak contraction, and then lower your body to its starting position, inhaling deeply. Repeat this exercise 10 to 20 times. For additional challenge, hold a light weight plate behind your head as you lift.
Declining Position Bench Situp
The declining position bench situp can be done at your local gym, or on a home gym bench that allows you to raise or lower one end. Raise a decline bench or board about 12 to 18 inches off the floor, higher if your abs are already in good condition. Place your feet under the footpads or bars and cross your arms over your chest in the head-down position. Your knees should be slightly bent. Exhaling, pull in your lower abs and lift yourself into a sitting position, hold, then lower. This exercise works the upper portion of all the abdominal frontal muscles.
Upper Oblique Crunch
Situate yourself close to a wall or other solid object to brace your feet against as you lie on your right side on a Pilates or stability ball. Your hips and waist should be in contact with the ball. Place your left hand on your left hip and touch your right hand to your right shoulder. You can hold onto a light dumbbell or weighted ball for an additional challenge. Push yourself up away from the ball, maintaining contact with the ball with your right hip only, lifting the upper torso away from the ball until your spine is straight. Hold the contraction for several moments and then release and relax down into the side lying position. Repeat this exercise five more times, switch sides and repeat.
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