The upper and lower abdomen contain one long sheath of muscle known anatomically as the rectus abdominus. Strengthening this area of your stomach can help improve your posture and reduce your risk for lower back pain. If you are trying to lose the fat that is on your upper and lower abdomen, not only do you need to exercise, but you also have to follow a low-fat diet and watch your calorie intake. Otherwise, any exercise you do will be canceled out.
Step 1
Perform any type of cardio to promote weight loss. Brisk walking, jogging, elliptical training, cycling and walking in the pool are some of the easier forms. Aim for 45 to 60 minutes three days a week on nonconsecutive days.
Step 2
Hold on to a pull-up bar to do knee raises. Reach up and grab the bar with a shoulder-width overhand grip. Pull your knees up to your chest and squeeze for a second. Slowly lower your legs back down and repeat.
Step 3
Lift your legs off the ground. Lie on your back and place your hands under your tailbone. Lift both legs 6 inches off the ground. That is your starting point. Lift your legs up 3 feet higher, slowly lower them back to the starting point and repeat.
Step 4
Sit perpendicular on a bench to do reverse crunches. Grab the edge of the bench with your hands, lean back slightly and extend your legs out in front of you. Draw your knees into your chest as you lean forward. Reverse the move by extending your legs back out and repeat.
Step 5
Execute a set of long-lever crunches. Lie on your back with your arms straight over your head and your heels propped up on a bench. Curl your body up by contracting your abs. Squeeze for a second and lower yourself back down. Keep your arms over your head the whole time.
Step 6
Perform a set of stability ball crunches. Place your hands on the sides of your head and place your mid back on the ball. Curl your body up by contracting your abs. Squeeze for a second, slowly lower yourself back to the starting point and repeat.
Step 7
Hold a plank position to work your abs without movement. Lie on your stomach on the floor. Place your forearms and toes on the floor and push your hips up. Contract your abs and get into a position where there is a straight line from your shoulders down to your heels. Hold for 20 to 30 seconds and release.
Tips and Warnings
- Perform three to four sets of each ab exercise. With the exception of planks, do 15 to 20 reps. Work your abs on three opposite days of your cardio.
Things You'll Need
- Stability ball
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