Create a personalized ab workout routine: mid/upper ab exercises

Choose two exercises from each of the categories starting with the lower abs, followed by mid/upper abs, obliques, then the total ab exercises. Perform one exercise immediately after the other.  Completing two exercises from each category (eight exercises total) is one cycle. For beginners, it is recommended to perform each exercise for 15-30 seconds and complete one cycle. For intermediate exercisers, perform each exercise for 30 seconds, repeating the cycle. If you are advanced, you can perform each exercise for up to one minute, twice through the cycle.

REMEMBER TO BREATHE THROUGHOUT EACH EXERCISE! Also, during each repetition, hold and squeeze your abs while in the crunch position for one second and then return to the starting position. Be sure to keep your head rested in your hands, elbows wide, and eyes toward the ceiling to prevent any strain on the neck.

MID/UPPER ABS

Regular Crunches

Crunch with Legs at 90 Degree Angle
With your legs perpendicular to the floor, perform a crunch with your hands behind your head.

Toe Touches
With your legs and arms perpendicular to the floor, crunch and reach your fingers toward your toes, then return to the starting position.

Overhead Crunches
With your legs perpendicular to the floor, start with your arms stretched over head on the ground and perform a crunch, reaching your hands toward your toes. Return to the starting position without letting your hands touch the ground.

Ab Butt Raises
Start in a plank position on your elbows (make sure your elbows are aligned under your shoulder) with your body as flat as possible, keeping your abs engaged. Raise your butt as high as possible without moving elbows or toes away from their starting position. Return to plank.

Elbows to Inside of Knees
Start with hands behind your head on the ground and legs straight out off of the ground (the higher your legs, the less intense of an exercise it will be). Crunch and bring your legs toward your chest with the soles of your feet together and reach your elbows toward your knees. Return to the starting position.

Continue to Oblique Ab Exercises

Back to Lower Ab Exercises