Upper abdominal exercises improve core strength, balance, and back strength. Basic exercises can be done at home without equipment, starting slowly and building up reps. Bicycle kicks, leg raises, and chair exercises are effective. Crunches can be harmful if not done correctly.
Upper abdominal exercises work a specific set of abdominal muscles to build strength and tone. Upper abdominal exercises also contribute to a solid core workout, improving overall health, balance, back strength, and overall strength and stability. Basic upper abs exercises can be done at home without any special equipment, although some types of gym equipment can enhance the workout. When performing upper abdominal exercises, remember to go slowly, as sustained exercise is better for your muscles than fast, jerky movements. Start with fewer reps and build from there; Starting too intensely can lead to injury.
When building an upper abdominal exercise routine, start with bicycle kicks. Lying on your back on the floor, place your hands palm down on the floor. Raise your legs so they are perpendicular to the floor, and lift your hips off the floor slightly placing your weight on your hands. Then begin a pedaling motion, much like pedaling a bicycle. Remember to go slowly, as sustained movement is more beneficial for the abs than fast, jerky movements. Do this for a minute or a minute and a half, then rest.
A variation of the bicycle kick involves lying down, hands behind your head. Bring one leg up toward your chest and bring your opposite elbow toward that knee. Relax, then do the same movement with the opposite limbs, then rest. This works the upper abdominals and obliques. From there, move on to a hip raise, which also begins in a lying position. Raise your legs so they are perpendicular to the floor, and using your hands for support, slowly lift your hips off the floor. Wait, then relax. Repeat several times, making sure to engage your upper abdominal muscles as you perform the lift.
While crunches are an effective addition to any upper ab exercise regiment, if not performed correctly they can do more harm than good. For beginners, instead of doing crunches on the floor, try sitting in a sturdy chair with your back straight. Sit up straight with your hands gripping the seat of the chair. Raise your legs up so that your shins remain perpendicular to the floor. This should contract the abdominal muscles. Hold in this position, making sure to contract your upper abdominal muscles, then relax. Do several repetitions. A variation of this exercise can be done by turning your legs to the side when you stand up.
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