Do you want to strengthen the upper part of your belly? The area where the “chocolate bar” It is known as upper abs and should be exercised by doing an exercise routine that will tone and harden the muscles. It is recommended that you do, at least 3 or 4 times a week, a series of sit-ups that will make your torso smooth and appear much stronger. However, if you do not accompany the exercise with eating habits that are healthy and low in fat, you will achieve little. In this OneHowTo article we tell you how to do upper crunches and we also give you some eating tips that will help you have the body you want so much.
Steps to follow:
1
We start this upper abs series with one of the most basic exercises out there: the crunch with shrunken legs. You will have to lie down on the mat, raise your legs at a 90 degree angle, and place your hands on the back of your neck. In this position, you should raise your torso noticing how your abdominal muscles work and doing 15 repetitions. Afterwards, you can rest and repeat the exercise again until you complete 3 sets.
Photo. homeworkout.es
2
The V-crunches They are also an ideal exercise for the upper part of your belly to tighten and build muscles. To do this, you will have to lie down on the mat, fully stretching your arms and legs and raising your trunk and legs at the same time without bending them. You will have to do 15 reps for 3 sets to properly work the body.
The shape of your body has to be similar to that of a “V” (hence the name) and you should know that it is a advanced exercise so if you are just starting out in the sport, save it for later.
3
A basic and easy exercise to do is the one known by the name of “crunch“And it is the first that comes to mind when we think about doing sit-ups. You have to lie down on the mat, bend your knees and place your hands behind your head. Afterwards, you will have to raise your torso as far as you can without forcing the neck, or cervical, you should feel how the muscles that are making force are the abdominals. 3 sets of 15 reps and you will see results.
4
Another good exercise for upper abs It is the one that we show you below although it is designed for people who have a advanced level. To do this, you will have to stand on the mat, stretch your legs towards the ceiling, completely straight and, once you are in this position, you will have to raise your trunk and do the same exercise as in the crunch but without lowering your legs. To see results it is also recommended that you do about 3 sets with 15 repetitions.
Image: goodalud.net
5
Now we are going to present you a Pilates exercise ideal for working the upper abs. We will have to use the fitball (the pilates ball) and place it under our legs, at the height of the calves, as you can see in the image. You will have to lie down on the ground, raising the legs that will rest on the ball and, once this way, you will have to raise the trunk keeping your hands on the back of your neck. Repeat 15 times for 3 sets and you will see the results.
Image: salud.facilisimo.com
6
We continue with another Pilates exercise but, this time, we raise the level. You will have to place your torso on top of the fitball and have your legs at a 90 degree angle. Once like this, start doing the crunch exercise but trying to keep your balance. With this exercise you get to strengthen more muscles and work, not only the abs, but also the glutes and legs.
It is very complete to achieve a strong body, Pilates style. In this OneHowTo article we tell you how to lose belly with Pilates giving you other exercises that will help you in your purpose.
Image: exercisesencasa.es
7
But we have already commented that exercising your abs will be of little use if you do not accompany your training with a healthy nutrition. Why? Because first, before we want to get our tummy muscles marked, we have to remove excess fat that is in the area and that we can only achieve with a healthy meal that helps us lose the extra kilos and eliminate fat.
In general terms, you should know that a healthy nutrition it’s based on:
- Have a diet full of fruits and vegetables that provide us with vitamins and nutrients but without hardly containing calories.
- Limit the carbohydrates and take them during the first hours of the day and always with whole wheat flour.
- Eat protein but make it low fat such as lean meats or white fish.
- Cook in a light way and avoid the excessive use of oil (no fried or battered) as well as sauces or greasy accessories.
- Eat 5 times a day and opt for light dinners that are essentially made up of cooked vegetables and protein. Do not take the fruit at night as it is rich in sugar and, at night, it can make us fat.
- Baby 2 liters of water a day to help keep your body clean in addition to eliminating fluid retention.
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