Upper ab workouts done in different paces allow the person to gain more energy and power. Extra pressure on the muscles makes the body adjust and get accustomed to more rigorous routines.
THE BASIC CRUNCH
Easy – Lie on your back, knees bent, feet apart at shoulder length. With hands on the back of the head, press the abs. Shoulders and the head are then held upward to the ceiling with chin up. Get down the floor slowly and repeat.
Hard – As you lie on your back and knees bent, pull them closer to the chest. Feet should be hanging next to the buttocks. Navel pressed to the spine, abs slowly contracted. The head and shoulders should protrude from the deck. Push straight toward the ceiling with chin up.
Difficult – Arms stretched as if to dive and with forearms close to the sides of the head, try to relax the shoulders to rid of the neck with strain. Alternate raising and lowering the abs.
More Hints: Stay off the ground a little with your shoulder blades. Don’t just lift the head alone. Pressing the navel against the spine is best.
THE FROG LEG
Easy – Lie on your back, soles of the feet touching. Knees on the sides, support the neck by pressing your hands against your head. Navel pressed to your spine, contract the abs slowly. Lift your head and shoulders off the platform. Get down on the platform and repeat.
Hard – Lie down, draw your bent knees toward your chest. Ankles crossed, and hands pressed against your head draw your navel in and contract the abs. Shoulders and head held upright to the ceiling and with chin up, get down to the floor and repeat.
Difficult – Stretch your arms as if to dive, forearms to the sides of the head. Relax the shoulders, rid of the neck with strain. Alternate raising and lowering the abs.
More Hints: This workout targets the upper rectus abdominis and the lower areas. Be certain that you firmly press your navel up, without completely lowering down the platform.
THE DEMI CRUNCH
Easy – Lie on your back, knees bent keep the feet apart at shoulder length. With hands on the back of the head, press the belly button toward the spine. Raise your head and shoulders from the platform for a couple or so inches. Feel your abs contracting. Lift your torso toward the ceiling with chin up. Slowly but not completely, get down on the platform.
Hard – Lie on your back, knees drawn to the chest and feet hanging loosely above the buttocks, hold your shoulders and your head slightly away from the platform. With navel pressed to your spine, feel your abs contract. Raise up toward the ceiling holding the chin upright. Get down, but not totally, on the platform.
Difficult – Lie on your back, knees bent. Lower the feet but don’t let them touch your buttocks. As your knees are bent, now try to place your feet close to your buttocks until you become aware of a slight pain on the lower back. It is the lower abs that is the focus of this workout.
More Hints: Keep your belly button pressed in. Keep off the platform slightly until the workout culminates.
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