To crunches on an exercise ball for upper abs, you have to notice the size of the ball’s diameter. Place your hand behind your head and walk away from the ball to make your torso starts to roll onto the ball. You have to put the legs I form a bridge with your knees in right angles. The ball should support your hips and curve the lower back. Lock your knee, exhale and lift your body about 45 degrees. Pull the deep abs face to the spine, return to starting position, and do it 25 reps.

Pilates 100s for Upper Abs


Make your leg on tabletop position and start laying your back does not pooch your abs. Lift your upper back off the floor until the bottom of your shoulder meet the floor. Reach your arm toward your feet and straighten your leg about 45 degrees. Push your arms up and down with small motion and keep your elbows straight. Inhale and exhale for five pumps and repeat the cycle nine times or make it in 100 pumps. Manage your upper body stable while your arms pump.

For all abs, you need to know Elbow plank. Rest your forearms and knees on the floor. Step your feet once and come into a plank position. Make a parallel spine to the floor with your abs pull toward the ceiling. Hold 30 seconds and you can take for a while to a walk. Although this movement is not easy to do, when you success to do it, you will get the best result ever for your abs.

Bicycle Crunches


This is one of the most effective abs exercises. Lie flat on the floor with your lower back that stick on the floor, interlace your finger, and put your hand under your head. Let your knees toward your chest and straighten your right leg about 45 degrees to the ground. Switch sides, do the same motion, and do this exercise in slow and control motion. Do it 10-20 reps.

The other abs exercise is twisting side plank. Let your feet stacked one on top of the other and bring your weight on your right elbow, and use your finger to reach away from your body. Put your left arm behind your head and inhale. Exhale and pull your navel to your spine, and rotate your left rib cage toward the floor. Return to starting position, repeat it in eight reps, and repeat on the both sides. Regular cardio will make this exercise result better. Therefore, you can combine it with cardio and cleaning exercise, besides you need to consume the healthy diet. All of those movements are simple to do and you can do it regularly in your home. The repeat of each movement has its own meaning and function. At least, when you already repeat it, your muscle will be used to does it and this exercise will not become a hard thing to do anymore.


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