Exercises For Upper Abdominal Muscles

The upper abdominals usually refer to the top portion of the ab muscles and the rectus abdominis. The transverse abdominis muscle below the rectus abdominis and the oblique muscles on the sides of the stomach do not need to be targeted in upper ab exercises, but it is impossible to not use them to some degree as well.

Crunch with Feet on Ball

The basic floor crunch exercise works your upper abs. You are probably familiar with this exercise. However, the crunch with feet on ball works your upper abs even more because the ball will need to be held in place while you crunch, which recruits more abdominal strength. Do the exercise lying on your back with your lower legs and feet on the ball, as shown above. Place your hands behind your head and lift your head and shoulders off the floor. Keep your back flat while you raise up and lower your body back to the floor.

Demi-Crunch

A demi-crunch keeps the upper abs active throughout the exercise because once you start, your head and arms do not rest on the ground between reps. You could do this exercise with your feet on the ball as well, but it is typically done with your knees bent and your feet on the floor. With your hands behind your head and your back flat, crunch up a few inches from the floor. This will be your starting position. Next, lift higher until your shoulder blades have cleared the floor but your lower back is still on the ground. Lower to the starting position to complete one rep.

Frog Legs

The frog legs targets the upper abdominals with a different leg position that makes keeping your lower back done more difficult than exercises that allow your feet to be flat on the floor. Lie on your back and bend your knees. Place the bottoms of your feet together and allow your knees to fall toward the floor. This is similar to a butterfly stretch for the groin, except you are lying on your back to do frog legs. You will find that pressing your lower back flat is not as easy as with other exercises.Place your hands behind your head and raise your head and shoulders about 30 degrees off the floor. You can lower your body all the way back to the floor with this exercise.