Upper Abs: Pilates 100s

Upper abs Workout

Lower Ab Exercises and Upper Ab ExercisesThe rectus abdominis is the most visible abdominal muscle group; it is responsible for the six-pack. These muscles play a role in maintaining posture. The rectus abdominis muscles can be broken down into two groups: the lower abdominals and upper abdominals. Below, find EMG’s 17 Lower Ab Exercises and Upper Ab Exercises.

Find additional EMG abdominal exercises at the following links:

Reverse Crunch

The reverse crunch is one of the primary lower ab exercises. As the name suggests, it works the lower abs the same way a crunch works the upper abs. This exercise is usually performed with the user’s hands behind his head, forcing the user to keep his body steady by engaging his core. This is the ideal position, but the exercise may be performed with the hands flat on the ground for support if the user requires more stabilizing. Once the user has become accustomed to the exercise though, the behind the head hand placement should be used. This is a safe exercise for those with back pain, especially given the short range of motion. However, depending on the position of the back problem, the bending of the low back should be problematic. If that is the case, this exercise should not be performed.

Knee Raises

Knee Raises 3Knee raises are another one of the primary lower ab exercises. They are usually performed with the hands on the floor to provide support throughout the exercise. Those who want to balance using only their core muscles may put their hands behind their head or neck. As with most core exercises, this exercise should be performed slowly and deliberately. The user should concentrate on engaging the core throughout the whole motion. This is a safe exercise for those with back problems and may be a preferred alternative to performing the exercise hanging.

Modified Knee Raise

The knee raise is another one of the primary lower ab exercises. The knee raise is usually performed with the hands on the floor to provide support throughout the exercise, but those who want to balance using only their core muscles may put their hands behind their head or neck. As with most core exercise, the knee raise should be performed slowly and deliberately. The user should concentrate on engaging the core throughout the whole motion. The bending of the knee allows the user to prevent any undo stretching in the hamstrings and low back. This is a safe exercise for those with back problems and may be a preferred alternative to the performing the exercise hanging.

Hip Raises

Hip raises are one of the more complex lower ab exercises. They primarily work the lower abs, with a secondary workout to the upper abs. What makes the hip raise more complex than some other core exercises is that the user must keep the upper abs engaged for stability while raising the hips upwards, engaging the lower abs. Usually, this exercise is performed with the hands flat on the ground. This hand position helps provide balance for those with less core training experience or who are adjusting to a new exercise. If the user wants to use only the core muscles for balance, the hands can be put behind the head or neck. This exercise should be performed slowly and deliberately rather than quickly.

Source: elitemensguide.com


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Ripped Abs and Upper Body Workout- BeFiT GO | Max Strength
Ripped Abs and Upper Body Workout- BeFiT GO | Max Strength
Exercise Techniques : Upper Abs Workout
Exercise Techniques : Upper Abs Workout
Kris Gethins DTP Legs Upper Abs Workout
Kris Gethins DTP Legs Upper Abs Workout

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