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Modified Crunches

A real simple yet effective way to modify the crunch is to just raise your legs straight in the air. So you still lie on your back and place your hands lightly behind your back. Do not pull on your head and make sure you kept a couple inches between you chin and your chest. Press your lower back into the ground and contract your abs to lift your shoulder and upper back off the ground.

You can further add variations by reaching past the left leg and then alternate past the right. Another variation is to let your upper back rest on the ground and then lift your hips off the ground. Hold this position for a second and then rotate you hips to the right and then left by contracting your obliques all while keeping your hips in the air.

Best Upper Abs Exercises

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Spread Eagle Sit-up

Spread Eagle Sit-up Coming Soon…

For now enjoy the video.  I do not recommend trying this but this guy is doing a different variation of the sit-up with 180 pounds on his chest.


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Egg Roll Crunch

To do the Egg Roll Crunch you start up by lying on your back with your legs bent and feet flat on the floor. Bring your knees to you chest so your lower back is slightly off the ground. Push your legs down slightly and contract your abs to roll to a sitting position. From here keep you abs contracted slowly roll down to the starting position. Try this exercise for one minute without stopping. Try to keep your abs contracted through the entire minute.

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Here is how to do a Modified Turkish GetUp.

Start by lying on your back with your right knee bent and your right hand straight above your chest holding a dumbbell.  Your left leg is going to be straight and your left arm is going to be on a 45 degree angle from your body.

At this point contract your abs lifting your body off the floor to a sitting position.  The dumbbell should now be above your head.  Slowly return to the starting position.

The video shows a hip raise as well.  This is optional.

Upper Abs Exercises

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Alternate Heal Touch

To perform this exercise you start at the upward portion of a crunch. You then simply reach for a foot you one hand and reach for the other foot with the other. Alternate back and for your desired repetition.

This is what I consider a bonus exercise. It not only works your upper abs but it also trains your obliques.


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V-ups are another great workout that you can do for your upper abs. Here is how you do it.

1. Start with your back on the floor, your legs straight and your arms straight above your head.
2. Contract your abs and fold at the waist.  You are going to bring both your upper body and legs off the ground forming a V.
3. Then, pause for a short time, and return to starting position.
4. Exhale on the way up and inhale on the way back down.

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Abs Crunches

The Crunch is one of the most basic yet effective exercise for the upper abs. There are also tons of variations to raise difficultly keep your upper exercise routine fresh and interesting. Here are the instructions to perform the abs crunch.

Lie on your back and slide your feet back towards your butt while bending your knees. Place your hands behind your head. Now think about pushing your lower back into the ground while contracting upper abs. Really focus and visualize your abs contracting.

The crunch is a relative short movement and your are not going to come all the way up like a sit-up. Once up hold this position for 2 seconds and then slowly return to the starting position. Make sure that you do not pull on the head and you keep a few inches between you chin and your chest.

You can change the crunch by raising your feet straight into the air. If this is too difficult your can bend the knees to 90 degrees. You can also turn this exercise into bicycling to work the obliques as well.

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Upper Abs Exercises

Before I get into the upper abs exercises I want to make sure that you know that just by doing these exercises you probably will not have great looking abs. You need to make sure that you have a proper diet, strength train and do proper cardio. Intervals are the best type of cardio if you are interested in tight looking abs.

This page is going to be just focused on upper abs exercises. In saying that, you still need to work your entire core. This includes your rectus abdominus, back extensors, transverse abdominus, internal and external oblique’s. Not doing so may result in muscular imbalances and possibly injury.

Your upper abs and lower abs are the same muscle. However you can put emphasis on one or the other. If you are looking to put more emphasis on your upper abs you need to do more of a crunching motion with your upper body. The following are just some example of upper abs exercises.

Abs Crunches
V -Ups
Modified Turkish Get Up
Eggroll Crunch
Alternate Heal Touch
Spread Eagle Sit-Up
Sprinter Sit-up
Modified Crunches

I hope you enjoy these upper abs exercises. Make sure you check back soon. I will be adding more exercises shortly.

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Lower Abs workout

Make sure that you leave a comment at the bottom of the page. Any question is usually answered in 24 hours.

Before I get into the one of my favorite lower abs workout I would like to cover three important factors that will either make or break your fitness goals. These three factors are changing your workout routine every 4 to six weeks, your diet, and progression.

Having a great lower abs workout is important. But the truth of it is your body will adapt to that workout fairly quick. Your body is very efficient and figures out ways to make each exercise easier.

Think about a child tying his shoes compare to you tying yours. It takes the child longer and he has to think about the movements. The same is with exercise. The movement of the exercise becomes natural. Your brain learns exactly what muscle to fire to do the exercise more effectively.

By changing your routine every 4 to six weeks you will prevent a plateau that the majority of exercisers experience. So the next question is where do I find my next lower abs workout and how do I know it is effective.

My answer for this is not to waste your time searching the internet for these workouts. Simply choose a program that has been proven to work. Trying to piece everything you read together will most likely leave you frustrated and you will waste more time.

The other major problem that most exercisers fall into is that the do progress in the routine. What I mean by that is that they do not add more resistance to make the exercise more difficult. We are creatures of habit and it is real easy to fall into doing X amount of repetitions with X amount of weight on X exercise.

The last issue I want to point out is your diet. If you want a six pack or even just a firm stomach you need to be under 10 percent body-fat for men and under 17 percent for women. You will never reach this unless you are in a calorie deficient diet.

All three factors need to be in place for you to achieve this goal. If you fast results are what you’re looking for I would like to recommend my two favorite resources. Both are effective and both work. The only difference is that one program is focuses on exercise routines in a gym setting and the other focuses on exercises that you can perform at home.

Both programs are proven to work and take the guess work out of what you are supposed to do. Simply follow the program given to you. When they tell you to move to the next lower abs workout, move to the next workout.

Stop wasting time trying to find that one magical routine of pill. Take something that is proven to work and put your effort into that program. When you do this the results come fast. Click one of the links below.

Click Here If You Workout At A Gym

Click Here If You Workout At Home

My Favorite Lower Abs Exercises

To give you an example here is one of my favorite lower abs workout. I usually do this at the end of my workouts. I like to add weight so I can only complete around 15 repetitions. There exercises are meant to be down in a circuit. This circuit works your entire core but puts emphasis on your lower abs. Try to complete the circuit 3 times with a one minute rest between circuits.

• Hanging Leg Raises
• Hyper-Extensions
• Wind shield wipers (This is where you lie on your back with perpendicular to your body. Start with your legs straight in the air. Let you feet fall to one side then to the other maintaining a 90 degree bend at the waist.)
• Side plank left for 30 to 45 seconds
• Abs Bicycling
• Side Plank Right 30 to 45 seconds
• Mountain Jumpers (Like mountain climbers but both feet come up at the same time)

Make sure that you check out the abs programs that I mentioned before. Here are the links again.

Click Here If You Workout At A Gym

Click Here If You Workout At Home

Make sure you leave a comment below. My staff will usually answers any fitness questions in 24 hours.

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