Middle & Upper Abdominal Exercises

Abdominal Crunch Machine

Exercise Advice: The ab crunch machine exercise is performed by first positioning yourself in the machine securely. Be sure to perform the movement slowly and while really focusing on using your abdominal muscles while performing each crunch.

Abdominal Cable Crunches

Exercise Advice: Using the high pulley, grab a cable rope attachment and place wrists against the head. While kneeling on the ground, flex hips slightly and have your abs perform a crunching motion. Remember to flex your mid-section so your elbows travel toward the middle of the thighs. Return and repeat.

Barbell Abdominal Rollouts

Exercise Advice: Select a relatively light barbell and place on the ground. Stand above barbell, bend down keeping your legs straight and grab the barbell with both hands (shoulder width apart). Next, slowly roll your torso forward while keeping your arms fully extended in a straight and locked position. Allow yourself to roll forward until your torso becomes parallel to the floor. Be sure that your arms stay perpendicular to the floor so as not to cause unnecessary stress on your shoulders and elbows. When returning to the original start position, the emphasis should be on raising your rear end as high as possible back into the straight legged starting position.

Abdominal Butt Raises

Exercise Advice: Start in a pushup-like position with your elbows and forearms flat on the ground and your legs stretched out straight, keeping your knees off the ground. Lift your butt upward, putting the emphasis on your abs to do the lifting. Return to the start position and repeat.

Overhead Abdominal Crunches

Exercise Advice: Lie on your back on the floor (or mat) with your feet flat on the ground and your knees bent. Stretch your arms straight out over your head. Crunch your upper body forward and bring your shoulder blades just off the floor. Slowly lower down to the original start position and repeat. Remember to squeeze your abs tight throughout the motion.

Legs On Exercise Ball Ab Crunches

Exercise Advice: Lie flat on your back with your lower legs resting on an exercise ball with your knees bent at a 90 degree angle. Place your feet three to four inches apart and point your toes inward so they touch. Cross your arms across your chest. Begin by pushing the small of your back down to the floor to isolate your ab muscles. Begin to roll your shoulders off the floor. Continue to push down with your lower back. Your shoulders should come up off the floor only about four inches, and your lower back should always remain on the floor.

Abdominal Crunches

Exercise Advice: Lie flat on your back on a mat with your feet flat on the ground. Place your hands lightly on either side of your head keeping your elbows out. Push the small of your back down to the floor to isolate your ab muscles. Begin to roll your shoulders off the floor. Continue to push down with your lower back. Your shoulders should come up off the floor only about four inches, and your lower back should always remain on the floor. As always, make sure you let your abs do the work in a slow and controlled fashion.

Exercise Ball Abdominal Crunches

Exercise Advice: Using a large exercise ball, lay your back on the ball with your feet placed firmly on the floor. Your lower back should be centered on top of the ball. Place your hands on either side of your head. Crunch your upper body forward and roll your shoulders towards your hips. Be sure to contract your abs at the top of the movement for a one-count. Slowly return to the starting position and repeat. Also, for added muscle building, hold a weight plate across your chest for added resistance.

Fingers To Toes Abdominal Crunches

Exercise Advice: Lie on the floor on a mat on your back. Place your arms straight back outstretched above your head and your legs stretched out straight as well.. Execute the movement by touching your hands to your toes. This is done by raising your legs and arms to meet in a jackknife position, keeping your arms and legs as straight as possible. Lower arms and legs back to the starting position in a slow and controlled fashion and repeat.

Straight Arm Abdominal Crunches

Exercise Advice: Begin this exercise by lying on your back on a mat in a normal sit-up position, with your feet flat on ground and your knees bent and your arms stretched out straight on each side. Simply execute a crunch while using only your abdominals and by reaching both of your arms straight out in front of you.

Raised Knee Barbell Crunches

Exercise Advice: Lie flat on your back on the floor on a mat with your knees raised and your feet above the floor. You can also lie on a flat or decline bench to perform this exercise as well. Grab a barbell and start with the bar on your chest as though you were preparing to perform a bench press. Begin by simultaneously raising your torso in a crunching fashion and pressing the bar to an overhead position. Slowly return to the start position and repeat.

Abdominal Sit Ups

Exercise Advice: Lie on your back on the floor on a mat with your feet flat on the floor and your knees bent. Place your hands on either side of your head and execute the exercise by crunching your abs forward, so as to touch your elbows to your knees. Really focus on keeping your midsection contracted throughout the entire exercise. Slowly lower your body back to the start position and repeat.

Abdominal Toe Touchers

Exercise Advice: Lie on your back on the floor on a mat. Elevate your legs straight up into the air and point both of your arms straight up into the air as well having your body form a sort of giant "U." Make sure you keep your lower back pressed flat into the ground. Exhale and crunch forward, touching your toes with your finger tips. Remember to have your abs do the work.

Abdominal Tuck Crunches

Exercise Advice: Lie on your back on the floor on a mat with your hands either crossed over your chest. Keep your legs slightly bent and pointed toward the ceiling. Lift your shoulder blades a few inches off the floor by crunching your midsection. Slowly return to the starting position and repeat.

Medicine Ball Crunches on Exercise Ball

Exercise Advice: Using a large exercise ball, lay your back on the ball with your feet placed firmly on the floor. Your lower back should be centered on top of the ball. Hold a medicine ball securely over your head and crunch your upper body forward while keeping the medicine ball overhead. Be sure to contract your abs at the top of the movement for a one-count. Slowly return to the starting position and repeat.