Even just 5 lbs. can be noticeable in the upper abdominal area. It it not possible to isolate the upper or lower abs in a workout because abdominal muscles work together. Further, abdominal exercises alone will not burn the fat. However, through cardiovascular exercise and strengthening the ab muscles, you can lose 5 lbs. of fat in the upper area of your abdominals.
Cardiovascular Exercise
The only way to lose the fat in the upper abdominal area is through cardiovascular exercise. The American Heart Association recommends 150 minutes of moderate or 75 minutes of rigorous exercise a week. Exercises that burn fat and also tone the abs include kickboxing, running, hiking and tennis.
Bicycle
The bicycle exercise ranks No. 1 for engaging the rectus abdominis, according to the American Council on Exercise. Perform the bicycle by lying on the floor with your knees and feet up. Lace your hands behind your head and lift your shoulders off the floor similar to a basic crunch. Pedal your feet, pulling one knee in as you extent the other leg out. Twist your upper body, reaching your elbow toward the drawn-in knee, then switch sides. Beginners can pedal their legs at an angle toward the ceiling, but as your abs get stronger, work to pedal your legs parallel to the floor.
Captain's Chair
The captain's chair, sometimes called the Roman chair, ranks No. 2 for engaging the rectus abdominis. To perform this exercise, you'll need a captain's chair machine found at most gyms. Stand on the footrests facing out and hold the handles with your forearms on the pads. Start by taking your feet off the rests and letting them dangle. Lift your knees toward your chest and then lower without putting your feet on the footrests. Keep the movement slow and controlled. For additional challenge, perform an isometric hold by keeping the knees up for a few breaths and then lower down.
Planks
Planks work all the abdominal muscles, as well as the back, shoulders and chest. Start with a basic plank, which is the top part of a pushup. Keep your shoulders over your wrists and your body in a straight line from your head to your heels. If this is difficult, modify the plank by dropping your knees. In this position, don't bend at the hips. Keep your body straight from your head to your knees. While holding in the plank, contract your abs, pulling your belly button toward your spine without letting your bottom push up. Hold the plank for 15 seconds, working your way up to one minute as you get stronger.
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