Ab workout part 1: Upper ab exercises for a flat stomach or a six-pack

Ab workout part 1: Upper ab exercises for a flat stomach or a six-pack

Whether your goal is to urge six-pack abs or simply tone your abdominal muscles, compound exercises are the simplest thanks to train your upper and lower body at an equivalent time. Ab muscles are the toughest part to coach , but achievable nonetheless because it are often done by splitting up the workout into three parts for better results.
The biscuit-shaped ab muscles (rectus abdominis) that you simply see among fitness professionals extend from the pubis all the high to the upper end of the stomach. Each pair of the rectus abdominis is separated by a animal tissue called the linea alba. 
 Ab workout part 1: Upper ab exercises for a flat stomach or a six-pack
Representational image. Image by Keifit from Pixabay.
The ab muscles help the body in turning and twisting front, back and sideways, thus making the body maintain posture, flex the spine, and narrow the gap between the pelvis and therefore the ribs. They contain mostly slow-twitch muscle fibres that help in contraction and have a more prominent capacity toward sustained work.
These separate workouts are often easily performed even within the comfort of your home to coach the upper and lower ab muscles individually. 
The first a part of this series contains a series of exercises meant to figure on your upper abdominal muscles, while the second and third will specialise in exercises meant for the lower abs and therefore the obliques (the muscles to the side of the abs) and core muscles respectively.
The following collection of exercises are often performed during a circuit in any order and doesn’t even require the utilization of additional equipment, which suggests that they will be performed even within the comfort of your home. You must, however, warm up before proceeding to perform these movements with a run or a couple of rounds of jumping jacks.
The crunch
Those ripped ab muscles of your favourite film star or sportsperson have taken tons of sweat and work, along side many crunches. it's one among the simplest movements to create strength within the upper rectus abdominis, it creates pressure on your core muscles while reducing fat at an equivalent time.

Equipment required: A mat (optional)

Sets & reps: 3 sets of 20 to 25 reps each

Intensity: Low (beginner)

How to roll in the hay 
Lie down on your back on the mat or the bottom with bent knees.
Now lift your upper body off the bottom a few third of the way.
Try to curl your upper body to make tension round the upper abs.
Hold for a couple of seconds then come slowly to the starting position. this is often one rep.
Tip: As a beginner, don't lift your whole body because it will target your full rectus abdominis muscle. First, attempt to raise your chest and therefore the back to feel the strain in your upper abs.
Tuck and crunch
Another ‘crunch’ exercise which will train the rectus abdominis including the core muscles. to feature more tension to the essential crunch exercise, keep your legs within the air or put them on an elevated platform, knees perpendicular to the ground .
Equipment required: A mat (optional)
Sets & reps: 3 sets of 20 to 25 reps each
Intensity: Low (beginner)
How to roll in the hay 
Lie on your back with the knees raised at a 90-degree angle.
While raising your torso, take your chest on the brink of the thighs.
Hold for a couple of seconds and curl your upper body to feature more tension to the abs.
With a slow and smooth movement, withdraw to the starting position. this is often one rep.
Tip: If you’re unable to carry your legs within the air, attempt to use an elevated platform like a bench or sofa reception . Tuck (put) your legs on the elevated surface and check out to finish the movement.
Sit-ups
An extension of the crunch, the sit-up may be a great upper ab exercise to strengthen your primary target (upper abs). Sit-ups also allow you to strengthen your core, improve muscle mass, increase flexibility and reduce the risks of back pain and injury.
Equipment required: Mat (optional), along side heavy furniture or a bench to anchor your feet under, or a person to face on your feet!
Sets & reps: 3 sets of 15-20 reps each. Increase your repetitions as you gain more strength and luxury with the movement.
Intensity: Low (beginner)
How to roll in the hay 
Lie down flat on a mat with bent knees and feet anchored under a bit of heavy furniture or a bench.
Put your palms slightly above your ears alternatively you'll keep your hands across your chest.
Raise your torso till your elbows or head touch the knees. attempt to flex your abdominal muscles the maximum amount as you'll .
Holding the strain on the abs, and slowly lower your body back to the starting position. this is often one rep.
Tip: Don’t go up or come down too fast, and check out to take care of stability throughout. Avoid ‘falling back’ to the resting position because it puts unnecessary pressure on the spine.
Side crunch
A crunch with a twist, quite literally! Often confused with the bicycle crunch, this variation trains the upper abs and therefore the inward obliques. Your ab muscles feel the burn and each move of this exercise.
Equipment required: Mat (optional)
Sets & reps: 3 sets of 15-20 reps each
Intensity: Low (beginner)
How to roll in the hay 
Lie flat on your back on the ground together with your knees bent.
Put your hands slightly above your ears, together with your fingers touching the side of your head.
Raise your upper body within the direction of either knee alternatively. you'll attempt to do that by making your right elbow touch the left knee.
Curl your upper body while ‘twisting’ to make tension on the first target, the upper abs.
Hold for a couple of seconds then return slowly to the starting position. this is often one rep.
Tip: This exercise is the same and a variation of the essential crunch, raising the torso within the crunch, but add a touch twist to the movement within the side crunch.
Toe touch
Another killer exercise for the ab muscles, the toe touch has many variations but the foremost basic movement of the exercise remains the foremost effective.
Equipment required: Mat (optional)
Sets & reps: 3 sets of 15-20 reps each
Intensity: Low (beginner)
How to roll in the hay 
Lie down flat on your back on the ground with the legs outstretched.
Lift your legs and arms to a 90-degree angle, almost on a reverse all-fours.
Raise your torso to the touch the toes with the assistance of your fingers.
Squeeze or curl your upper and lower body together to perform the movement.
Return slowly to the starting position. this is often one rep.
Tip: to form the movement easier, raise just one leg. attempt to push your upper body hard to the touch the toes.
Although there are a set of 5 exercises here, you are doing not need to perform all five during a single circuit, and even a mixture of any three of the exercises are often performed in one circuit and involved in various combinations. one among the benefits of doing circuit exercises like these is that they will be completed quickly (15-20 minutes). 
All one must neutralize the circuit is to require any of the three exercises, perform three sets of every with 60-90 seconds rest between each exercise, if you’re only starting out. As you gain in strength and endurance, you'll advance to extend the amount of reps you perform with each set.