Upper Abs Workout Will Help You Sculpt Those 6-Pack Muscles:
Table of Contents
Introduction
Overview of Upper Abs Workout
Upper abs, part of the rectus abdominis muscle, play a crucial role in the core strength and overall stability of the body. They are located just below the chest and above the navel, forming the upper portion of the six-pack muscles.
Benefits of Strong Upper Abs
Strong upper abs contribute significantly to various aspects of physical fitness and daily life:
- Improved Posture: Strong upper abs help maintain a good posture by supporting the spine.
- Enhanced Athletic Performance: They contribute to better performance in sports by stabilizing the core.
- Better Balance and Stability: They aid in maintaining balance and stability, crucial for everyday activities and exercises.
Building a strong core is no walk in the park, but if you’re ready to spice up your abs workouts, you’ve come to the right place. Training your entire midsection is worth the time to keep your core strong and prevent injury—but upper ab-focused workouts deserve a spot in your busy schedule.
“Training your upper abs (the six-pack muscles) is important because it’s an essential portion of your core that is in charge of bending and straightening the torso,” says Danyele Wilson, CPT, an EvolveYou trainer. “From a performance standpoint, training your upper abs and obliques will help you develop a strong and stable core which keeps your spine neutral during big lifts, and allows you to transfer power between the lower and upper half more efficiently.”
You can’t truly isolate your upper abs from your lower abs (when you engage your core, you’ll naturally work both!), but exercises that bring the chest to the pelvis or rib cage down to the hips are going to especially engage the upper abs, says Wilson. In fact, Upper Abs Workout are actually the most frequently targeted muscles when training core due to the large surface area, she adds.
The following exercises in this upper ab workout strengthen your entire core (it’s all connected!), but they’ll especially fire up that top half of your rectus abdominis and help achieve that six pack goal, if that’s on your list.
Anatomy Of The Upper Abs
Rectus Abdominis
When you think of a six-pack, you’re likely referring to the appearance of the rectus abdominis, says Kasen. But its primary function is to flex the spine, bringing the ribcage closer to the pelvis, so you have the ability to bend forward and curl up, she explains.
Internal And External Obliques
The main function of your obliques is to assist in trunk rotation and lateral flexion, says Kasen. For example, twisting from left to right and bending side to side.
Transverse Abdominis
The transverse abdominis is the deepest abdominal muscle that’s responsible for core stability, says Kasen. These muscles wrap around the waist like a corset to support and protect the spine.
Best Upper Abs Workout
Time: 20–25 minutes | Equipment: mat, light weight (optional) | Good for: core
1.Sprinter Situp
How to:
- Start lying on back with hands by sides and legs extended straight on floor.
- Explosively sit up, bringing right knee toward chest, right arm back, and left arm forward at a 90-degree angles.
- Reverse the motion with control and repeat on the other side. That’s 1 rep.
2.Bicycle Crunch
Why it rocks: Not only is this move great for improving stability, flexibility, and coordination, but it also targets the upper abs and obliques while requiring you to “move through” the isometric hold which ramps up the time under tension, says Wilson.
Good for: Rectus abdominis
How to:
- Lie on your back with your hands behind your head. Lift shoulder blades off mat, raise legs so knees are bent at 90 degrees, and gaze at thighs, keeping neck relaxed. This is your starting position.
- Engage abs and rotate right elbow toward left knee while extending right leg straight, lowering it as close to the floor as possible without resting it on mat.
- Return to start and repeat on the other side. That’s 1 rep.
3.Downward Dog Toe Tap
How to:
- Start in a high plank position with head to heels aligned and shoulders over wrists.
- Press torso back toward legs so heels lower to the ground, while reaching left arm to right toes. Maintain a long spine.
- Return to high plank.
- Repeat movement, bringing right arm to left toes.
- Return to high plank. That’s 1 rep. Continue alternating.
Why it rocks: This move fires up the core and hamstrings, all while toning your shoulders.
Pro tip: If you can’t reach your toes, aim for knees or shins.
4.Toe Touches
How to:
- Lie faceup, holding one dumbbell in both hands and extending arms and legs to ceiling.
- Lift head and shoulder blades off floor as you reach dumbbell toward toes. Keep lower back glued to floor and arms and legs stretched toward ceiling throughout the rep.
- With control, lower head and shoulders back to floor. That’s 1 rep.
5.V-Up
Why it rocks: “The chest rising towards the sky means the rectus abdominis is working hard, and this is definitely one of the more advanced movements where we’re not just crunching or rolling our torso up, but rather lifting it up maintaining a neutral spine and heightening the demand on the core,” notes Wilson.
Good for: Rectus abdominis, transverse abdominis
How to:
- Start lying on your back with legs extended and arms by sides, both on mat.
- In one movement, lift the upper body, arms, and legs, coming to balance on the tailbone, forming a “V” shape with body.
- Lower body back down. That’s 1 rep.
Make this move more difficult by holding a light weight.
6.Plank Knee-To-Nose
Why it rocks: “The isometric hold of the plank fires up the upper abdominals and is going to require some added anti-rotation stability balancing on one leg,” says Wilson.
Good for: Rectus abdominis, obliques, transverse abdominis
How to:
- Start in a high plank position with your right foot lifted slightly up off the floor.
- Exhale and pull the right knee toward the chest while rounding the spine to bring nose toward knee.
- With control, reverse movement to return to plank position with right foot lifted. That’s 1 rep.
7.Circuit 3: Crunches
Why it rocks: Crunches are a tried-and-true upper abdominal staple for a reason, says Wilson. “This is ideal for isolating the upper abs without recruiting the legs or hip flexors. Feel free to spice it up a bit by adding in some equipment like a cable machine, stability ball, or an incline bench.”
Good for: Rectus abdominis
How to:
- Start on your back with knees bent, feet flat on the floor, and hands behind head.
- Keeping lower back pressed into the mat and belly button pulled in, lift chest toward the ceiling until shoulder blades come off the mat.
- Lower down. That’s 1 rep.
8.Alternating Leg Lowers
Why it rocks: “This movement will require you to keep your upper abs ‘locked in’ and stable while you move the lower half,” says Wilson. “Your obliques will turn on as you resist the body’s natural urge to rotate moving one leg at a time making this a great anti-rotation movement as well.”
Good for: Rectus abdominis, obliques, transverse abdominis
How to:
- Lie on your back. Keep hands by hips with lower back pressed into the mat.
- Lift both legs up to point straight toward the ceiling.
- With feet flexed, slowly lower right leg down.
- Bring the right leg back up.
- Repeat with the left leg. That’s 1 rep.
Make this move more difficult by extending arms up toward the ceiling or straight back overhead.
9.Inchworm
Why it rocks: Inchworms are very similar to the plank to toe touch, but this move will target and engage the upper core when decelerating into the plank position, while also adding some extra fire to those obliques as you shift your weight back and forth between your hands while walking out and in, says Wilson.
Good for: Full body
How to:
- Start standing at the back of the mat with feet hip-width apart and arms by sides.
- Slowly bend over and touch the floor in front of your feet with both hands. Keeping legs as straight as possible and core tight, walk hands forward into a plank position.
- Pause, then slowly reverse the movement to return to start. That’s 1 rep.
10.Jack Knife Pullover
How to:
- Start lying on back, holding the ends of a single dumbbell in hands.
- Engage core and extend arms and legs straight, hovering a few inches off the ground so body forms one curved line.
- Lifting shoulder blades off the ground, simultaneously bring arms and legs together until hands and feet/ankles touch (or as close as possible).
- Reverse the motion to return to start. That’s 1 rep.
Modification: Bring elbows and knees to meet, if straight legs is too challenging.
11.Hollow-Body Hold
Why it rocks: “The demand on the abdominals to keep your upper half stable and elevated will get intense, but the time under tension really brings the fire,” says Wilson. “You can modify and keep your legs on the ground to really isolate the upper abs, but this is a great movement to help improve core stability and posture.”
Good For: Rectus abdominis, obliques, transverse abdominis
How to:
- Start lying on your back with your arms extended overhead on the floor and legs out straight resting on the mat.
- At the same time, and with control, lift arms, head, shoulder blades and legs off the floor by contracting your upper abdominals and pushing your low back into the ground.
- Hold at the top for 30 seconds, then lower back to the mat with control.
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12.Mountain Climbers
How to:
- Start in a high plank.
- Drive right knee toward chest, return to a plank, and quickly repeat with left knee. That’s 1 rep.
13.Shoulder Tap
How to:
- Start in a plank position.
- Keeping hips level, touch left shoulder with right hand, then place palm back on the floor.
- Repeat on the other side. That’s 1 rep. Complete 10 reps.
Conclusion
Recap of Key Points
Strong upper abs are essential for overall core strength, improved posture, and better athletic performance. A balanced workout routine, proper form, and a healthy diet are key to developing upper abs.
Encouragement to Start
Start incorporating upper abs exercises into your fitness routine today and experience the benefits of a stronger core.
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Frequently Asked Questions (FAQs):
How often should I train my upper abs?
Train your upper abs 3-4 times a week, allowing rest days in between for recovery.
Can I work on my upper abs if I have back issues?
Yes, but choose exercises that don’t strain your back. Focus on controlled movements and consult with a fitness professional.
How long does it take to see results?
Results vary, but with consistent training and proper nutrition, you can start seeing improvements in 4-6 weeks.
