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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 10: Tabletop Crunch

Upper Abs Exercise 10: Tabletop Crunch

How to:
  • Lie on your back with your hands behind your head and your legs in tabletop position.
  • Keep your lower abs tight and lift your butt slightly off the floor; maintain that position.
  • Without pulling your neck, use your upper abs and powerfully crunch up and in towards your belly button.
  • Hold the squeeze for 1s at the top and slowly return to the ground.
  • Increase the difficulty by placing a light dumbbell on your chest.

Video:

 

Upper Abs Exercise 11: Toe Touch Crunch

Upper Abs Exercise 11: Toe Touch Crunch

How to:
  • Lie on the floor and raise your legs up vertically so they form a 90° angle with the floor.
  • Raise your arms straight up over your chest so that they’re parallel with your legs; that’s starting position.
  • Without moving your legs, powerfully contract your upper abs, raise your chest, and reach upwards towards your toes.
  • Hold the squeeze for 1s at the top and return to the floor.
  • To increase the difficulty hold a medicine ball or light dumbbell in your hands.

Video:

 

Upper Abs Exercise 12: Floating BOSU Crunches

bosu-ball-crunch

How to:
  • Balance with your lower-middle back firmly on the center of a BOSU ball and your legs in tabletop position. Maintain a straight line with your back and do not touch the floor throughout.
  • Raise your arms straight overhead, contract your upper abs, and powerfully pulse your arms upward as far as possible.
  • Simultaneously crunch your lower abs into your stomach.
  • Return to start and repeat.





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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