Getting a 6-Pack - Part 2: The Upper Abdominals

Many individuals don't pay much attention to the upper abs in relation to the other areas of stomach. The upper region of the abs or rectus abdominis; is defined as the area between the pectorals and down a few inches, more specifically, the area between the ribs just before they meet at the sternum. Defining these areas allows one to choose which exercises to perform in order to maximize results.

Basic Workout Movements
Most upper ab exercises involve very similar lifting motions. The first of two motions requires that the back be rounded while performing the exercise. To be more precise, the top region of the back should round which is most easily done by pressing the chin down at the chest. Do not over emphasize this motion as it can put un-do stress on the neck. With the chin positioned down, bring the shoulders off the ground four to six inches. Anyone who has watched a workout video will recognize this as the famous crunch, considered a staple among many exercise routines.

Why Everyone Loves the Crunch
One does not have to be in peak physical condition to perform the crunch. In fact, it is most often performed as an exercise to build up muscle density to lead into other, more advanced exercises. The mechanical nature of the crunch also allows it to be performed by just about everyone. There is little to no stress placed on the back or hip muscles.

How to do a Crunch
There are many ways to perform the crunch but they all involve the same basic lifting motion. With the back flat on the ground or an exercise ball, bring the upper body up and toward the legs. It will only move about 4-6 inches off the floor or ball. Lower the upper body back down to the starting position and repeat for as many repetitions as needed. For added effect, hold the peak of the exercise to contract the abdominals to maximize the effect.

Additional Elements to Consider
Many people will perform hundreds of crunches a day and still not get the marvelous six-pack they are looking for. Things like a low calorie food plan for weight reduction as well as a strong and dedicated cardio program are critical for success. Using any of these on their own will only get you partially to your goal; one must use all of them for success.