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The 12 Best Upper Ab Exercises; Miracle-Gro To Annihilate Your Rectus Abdominis & Cultivate A Six-Pack That Pops

Posted by on Jul 12, 2013 in Abs, Exercise Lists, Featured Article, Fitness Lists, Muscle It UP | 7 comments

 

Upper Abs Exercise 4: TRX Body Saws

Upper Abs Exercise 4: TRX Body Saws

How to: 
  • Start in plank position with your feet in two TRX straps; extend your elbows out in front of your face.
  • Using the strength in your core and arms, contract your abs and slowly pull your body forward until your biceps are 90º with the floor.
  • Hold for 1s and push yourself back out as far as possible into extended plank position; maintain a tight core and straight back throughout, and DO NOT let your lower back wilt.
  • Increase the difficulty by extending out further without dropping your back.

 

Video:

 

Upper Abs Exercise 5: Swiss Ball Weighted Crunches

Upper Abs Exercise 5: Swiss Ball Weighted Crunches

How to:
  • Lie with your lower-middle back firmly against the top of a Swiss ball and your hands behind your head (without grabbing it).
  • Slowly extend backwards beyond 180º (A) and then powerfully crunch upwards, squeeze your abs, and hold the contraction for 1 second (B). The movement should be slow and deliberate, with your back remaining in contact with the ball throughout.
  • Extend your abs and lower your torso down over the top of the ball. Repeat.
  • Once your abs get stronger, increase the difficulty by holding a medicine ball or dumbbell behind your head and/or increase the number of reps.

Video:

 

Upper Abs Exercise 6: Ab V-Ups

Ab V-Ups

How to:
  • Lie long on the floor with your arms extended overhead and legs straight out, a few inches off the ground.
  • Simultaneously raise your legs and crunch your upper abs to form a “V” between your quads and stomach. Touch your toes and feet at the top of the motion; keep your abs tight with a straight back and strong posture throughout.
  • Slowly return back down to the bottom. Repeat.
  • Increase the difficulty by holding a medicine ball or light dumbbell.

Video:

 




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Bryan DiSanto

Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP
Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, a culinary student at Le Cordon Bleu – Paris, an ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

He also contributes to Men's Health Magazine.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.
Bryan DiSanto

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  • Myron Gains

    No such thing as upper and lower ab workouts. That’s ridiculous.

    • Nagrom.Sille

      Are you some sort of expert then cause if you are make up your own website and post the link.

      • Jeff elridge

        Shortsighted chump know-it-all….
        what’s the matter? Steroids causing you not to think straight?

        • jeff elridge

          I apologize, that was toward myron

    • https://www.leanit-up.com/ Bryan DiSanto

      Sure it’s all one long muscle, but that’s not true whatsoever. Try any “lower ab” exercise — do it correctly and you’ll find your lower ab muscles, pelvic muscles, lower obliques, etc. all working to a MUCH higher degree than the muscles in the upper half of your abs.

      Why do you think a “six-pack” looks the way it does? There are individual muscle silos within the larger group. They absolutely can and will grow differently depending on your training.

      Certain exercises (e.g. bicycle crunches, planks) activate the entire area. Other moves specialize in one specific chunk (e.g. cable crunches primarily hit the upper abs).

      It’s an easy framework to segment the core and work it evenly.

  • Kelly Marjamaa
  • http://obatkeputihanonline.com/ ayu febriana

    having six pack abs is a dream for cara alami mengobati keputihan yang gatal

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