Middle and Upper Abs Exercises

Here’s a list of exercise that you can use to train your middle and upper Abdominal (Abs) muscles:

1. Roman Chair Sit Ups

1. Sit on a roman char. Hold your head with your hands by keeping your elbows out. Extend your body back until you’re in a horizontal position.

2. Curl your body up until you return to upright position. Hold for 1 – 2 second.

3. Slowly and controlled extend your body back and continue repeating.

2. Crunch Machine

1. Sit on a crunch machine in the way shown at the picture above.

2. Slowly and controlled begin crunching while focusing on using your abs muscles.

3. Cable Crunches

1. Grab a cable rope attachment from a high pulley using two hands. Place your wrists against your head. Kneel on the ground.

2. Slowly and controlled begin crunching while focusing on using your abs muscles.

4. Crunches

1. Lie on a mat on your back. Your feet should be flat on the ground. Hold your head with your hands by keeping your elbows out. To isolate your ab muscles, push the small

of your back down to the mat.

2. Roll your shoulders off the floor until your shoulders come up off the floor only about 4 – 5 inches, your lower back should remain on the floor.

3. Push down with your lower back and continue repeating.