The 10 Great Upper Abs Workout To Get Perfect Abs | Best upper ab workouts

Hey guys, today we are going to talk about upper abs workout. So if you want to make your upper abs more visible and strong then I am sure that these all upper abs exercises will be very helpful for you.

Because the workouts we are going to talk about today will completely focus on hitting your upper abs.

According to experts, all these exercises are very effective for your upper abs and that is why I myself include all these exercises in my upper ab workouts plan.

And if you thinking how do you get your upper abs to pop out? then read this article to the end because now I am going to talk about some workouts that can really give you value.

Are you ready guys ??? So, below you can see the upper ab exercises chart.

What Is Upper Abs

Many people think that what is upper abs and how much part of the total abs is count in the upper abs?

The upper ab are the area up to the 4 abs just below your chest that people call upper abs and are also known as rectus abdominis.

Functions Of Upper Abs

When someone talks about upper abs, they are indirectly talking about rectus abdominis.

The main function of your rectus abdomen is “trunk flexion” which means bending your spine and bringing your upper body in front of your knees.

And another major function of rectus abdominis is to bend your lower body and bring your hips in front of your chest.

The Best Upper Ab Exercises

  • Crunches
  • Cable Crunch
  • Frog Crunches
  • TRX Body Saws
  • Swiss Ball Crunch
  • Sit-Up
  • Decline Sit-Up
  • Long Arm Crunch
  • Abs Wheel Rollouts
  • Sprinter Sit Ups

1. Crunches

Image Source – Google | Image By – www.fitwirr.com

Sets :- 3           Reps :- 18, 15, 12        Rest- 15 Second

The upper abs crunches is very simple and effective exercise for upper abs. Crunches specifically target your abdominal muscles and crunches work exclusively on your core.

How To Do :

  • To do the crunches properly, you first lie down on your back.
  • Then remember to keep your legs bent and place your feet strictly on the ground. It is very important that your feet are on the ground and that your feet are at a distance equal to your shoulder.
  • Next place your hands behind your ears and if you feel comfortable in this position, then you can place your hands on your chest.
  • When you are ready you will try to squeeze your abdominal by lifting your head and shoulders a little above the ground and breathe out. For more benefits, you need to perform this movement slowly and keep your head straight.
  • And then you come back to your previous position and breathe in.

2. Cable Crunch

Image Source – Google | Image By – workouttrends.com

Sets :- 3           Reps :- 16, 14, 12          Rest :- 15 Second

Cable crunch is one of the most important rectus abdominis exercises for your upper abs. And believe me guys if you do this in the right form then cable abs workout is gonna be supper effective for you.

How To Do :

  • First you kneel down in front of a rope attachment high pulley. and remember that when you kneel down, keep your distance from the rope at least 1 to 2 feet.
  • Next grab the rope and pull it down until it comes in front of your face, squeeze your upper body as soon as it comes in front of your face and try to touch your elbows in the centre of your things.
  • Then when you come to this position you will breathe out and hold this movements for a seconds.
  • And then when you breathe in you go back to your starting position.
  • Then you can do it as many times as you want.

3. Frog Crunches

Image Source – Google | Image By – www.liveleantv.com

Sets :- 3         Reps :- 22, 20, 18          Rest :- 30 Second

The frog crunch is a variation of the crunch that targets the upper abdominis.

How To Do :

  • First you lie down on the ground on your back.
  • Next place your hands behind your ears.
  • And then bend your knees by joining the soles of your feet’s together to make a diamond shape.
  • Always remember contract your abs and breathe out when you lift your shoulders off the ground. And hold this movements for a seconds at the top of the reps.
  • After that you return to your previous position and breathe in.
  • And then you can continue as many times as you want

4. TRX Body Saws

Image Source – Google | Image – www.muscleandfitness.com

Sets :- 2         Reps :- 15, 12          Rest- 30 Second

The TRX body saws is one of the best upper abs workout which focuses mainly on your upper abs.

If you do this exercise in the right way, then this upper stomach exercises will make your core much stronger.

How To Do :

  • First you put your feet in the TRX band and then you come to the standard push up position.
  • Always remember to keep your feet and shoulders straight and your elbows at a 90 degree angle. And the height of the shoulders from your elbows should be equal to the height of your TRX band from the ground.
  • Next bring your upper body forward at a 45 degree angle and breathe out.
  • Then you come back to your previous position and breathe in. This is a reps and you can do it as many times as you want.

5. Swiss Ball Crunch

Sets :- 3           Reps :- 22, 20, 18        Rest :- 15 Second

Swiss ball crunch is one of the best upper abs workout for female and as well as of male. And Most of ladies prefer Swiss ball exercises to strengthen their core.

How To Do :

  • First you sit at a ball of your size.
  • Then roll down and place your upper body on top of the ball and bring your foot forward to make a 90 degree angle.
  • After that stretch your abs a little and place your hands behind your ears and breathe in.
  • Then when you breathe out, lift your shoulders slightly above the ball and squeeze your abs.
  • And then you return to your previous position and breathe in.

6. Sit-Up

Sets :- 3         Reps :- 18,16,14        Rest:- 15 Seconds

Sit-up is one of the most important exercise for upper abs. There are many people who are doing a wrong sit up and as a result, do not get the results they want. Now by following the steps that I am telling you, you can get a shredded six pack abs.

How To Do :

  • First you lie down on your back on the ground.
  • Then bend your knees at a 90 degree angle and lock your feet in one place.
  • Next place your hands behind your ears.
  • After that lift your shoulders off the ground and try to bring your chest in front of your knees and breathe out. In this position you feel pressure on your abs and always remember that your feet do not lift above the ground.
  • Then you return to your previous position and breathe in. One thing to keep in mind is when you return to your previous position so that your shoulders do not touch the ground, always so that a little above the ground.

7. Decline Sit-Up

Sets :- 3         Reps :- 15, 12, 10    Rest :- 15 Second

If you are thinking how do you target your upper abs? then doing decline sit ups is gonna may be game changer for you.

How To Do :

  • First you lie down on the decline bench on your back with a little arched and bend your knees.
  • Next place your hands behind your ears.
  • Then lift your shoulders off the bench at a 30 degree angle and breathe out. Always remember do not use your feet to lift yourself off the bench and do not bring your shoulders in front of your knees.
  • After that slowly return to your previous position and breathe in. And don’t relax when you come to your previous position.

8. Long Arm Crunches

Image Source – Google | Image By – www.wikihow.com

Sets :- 2         Reps :- 22, 20            Rest :- 30 Second

Long arm crunch Mainly works on your upper abs which is very effective for your entire core. Long arm crunches is a power pack exercise for 8 pack abs that takes crunches to a new difficult level for amazing results.

How To Do :

  • First you lie down on the ground on your back.
  • Then bend your knees at a 90 degree angle and then extend your hands over your head, a little above the ground.
  • Now lift your arms and upper back slightly above the ground and try to squeeze your abs and breathe out.
  • Then you return to your previous position and breathe in. And always remember one thing so that this movement is performed slowly.
  • This is one reps and this way you can do as many times as you want.

9. Abs Wheel Rollout

Sets :- 3         Reps :- 18, 15, 12          Rest :- 30 Second

The abs wheel rollouts is one of the most effective exercises for upper abs while will help to give you a six pack abs. When you do it correctly, it becomes most effective and it effectively works on your entire core muscles.

How To Do :

  • First you put your knees and feet’s on the ground.
  • Next hold the abs wheel in your hand and come to the table top position and breathe in.
  • Then when you breathe out, pull the abs wheel back with the help of your core and bring your hips to a 90 degree angle and squeeze your abs.
  • Always remember to pull the abs wheel backwards so that you do not use your shoulders and knees, and so that your spine is tilt upward.
  • And then you go back to your previous position and breathe in.

10. Sprinter Sit Ups

Image Source – Google | Image By – blog.xxlnutrition.com

Set : 3            Reps : 14, 12, 10 on each sides            Rest : 30 Seconds

How To Do :

  • First you lie down on the ground on your back and keep your legs straight.
  • Then bend one of your knees and lift it up in front of your chest and at the same time bend your opposite arm and lift your upper body from the ground and breathe out.
  • After that reverse this move and return to your previous position and breathe in.
  • Next you repeat this sprinting motion with your opposite knee and arm.
  • Then you can repeat this movement for your prescribed numbers.

My View On Upper Abs Workout :

When it comes to sculpt your abs, upper abs are playing a vital role of six pack abs.

If you want to get attractive upper abs then you need to start by avoiding the common mistakes people make when training this area of the abdominals.

The first key to 6-pack abs is to make sure your nutrition is not only decent but great. And best of all, if you want you can do all these upper abs exercises without equipment.

FAQs

Q. Do upper abs show first?

Ans. Yes, upper abs are always seen first. If you are thinking why do upper abs show first? because it is much easier to target upper abs than lower abs.

And also most of the exercises work on your upper abs and the most important thing is that your upper abs accumulate much less fat as compared to the lower abs.

Q. What are your upper abs called?

Ans. There are a lot of people here who don’t know what are the upper abs called? The upper abs are the uppermost part of your abdominal muscles which is also known as the rectus abdominis.

Q. What exercises work upper abs?

Ans. There are thousands of upper abs exercises which works on your upper abs but but the best of them are :

  • Crunches
  • Cable Crunch
  • Frog Crunches
  • Swiss Ball Crunch
  • Sit-Up
  • Decline Sit-Up
  • Long Arm Crunch
  • Abs Wheel Rollout
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