Upper abs exercises

The upper abs are the most accessible part of the entire complex system of abdominal muscles. This means side abs, lower and upper. Alas, you can’t do one exercise to improve everything at once. Moreover, for example, it will be extremely difficult to reach the lower abdomen. However, with the upper abs everything is simpler, much simpler. Firstly, almost all standard exercises cope with pumping it up. Secondly, the majority of all daily and everyday stress goes into this area. Well, no matter who you are, you will always have at least some kind of base. Physical education at school, daily activity, previous desires to pump up your abs: all this will not remain stone abs on your stomach, but you will not start from scratch.

Specifics of upper abdominal training

The peculiarity of training the upper abs, as already mentioned, is that it is easy to pump them up. Although this often causes problems. For example, you train for a long time, but you only get 4 cubes under the ribs. Yes, this is the result, but it will not look very organic. All you need to do is know when to rush and when not to. Mountain climber is an exercise that will help you lose weight. By doing it slowly, you will stretch your abdominal muscles, which is very beneficial. Well, if it’s quick, then you already understood – burning calories. The same situation with a bicycle. Anyone can train their upper abs: women, men, and children. There are no gender or age specificities there.

In other cases, it is recommended to monitor the pace and, most importantly, the technique. You are pumping up your upper abs, and not passing the standards. If you neglect all this, the result will not please you. About the result: in a month you will already begin to be proud of yourself if you don’t skip workouts and don’t start eating all sorts of dirty tricks that will harm your figure.

The best exercises for the abs

1. Crunches

1. Lie down on the floor.
2. Bend your legs at the knees.
3. Clasp your hands at the back of your head.
4. Lift your body up until your lower back lifts off.

Read more about crunches →

2. Climber

1. Take a lying position.
2. Alternately pull different knees towards your chest.

An excellent upper abdominal exercise that will help you lose weight.

• It is recommended to do it at a fast pace to increase the intensity.
• You can also bring your knees not to your chest, but to your opposite elbows. This will activate the side abs a little.

Read more about the climber exercise →

3. Raising the body into a squat

1. Lie down on the floor.
2. Bend your legs at the knees.
3. Lock your hands at the back of your head.
4. Raise your body until your elbows touch your knees.

It will be easiest to rest your feet against a wall or sofa if you are uncomfortable watching your legs and body. It is also important to place something soft under your back: a rug or just a blanket. Otherwise, there will be a lot of pressure on the lower back and chafing. Take your time, rise and fall slowly.

4. Double Twist

1. Lie down on the floor.
2. Bend your legs at the knees and lift them up.
3. Place your hands at the back of your head.
4. Raise your body slightly and at this moment move your legs towards you.

Do not place your legs at 90 degrees, move them slightly away from you. You must rise and move your legs at the same time. If this does not work out, then the abs will be poorly developed.

5. Bicycle

1. Lie down on the floor.
2. Clasp your hands at the back of your head.
3. Raise your legs about 15 centimeters and align them.
4. Raise your head slightly too.
5. Pull your knees towards you one by one, touching them with the opposite elbow.

6. Leg tucks with support from behind

1. Sit on the floor.
2. Tilt your body slightly back and use your hands to support yourself.
3. Raise your legs up a little.
4. Pull both knees toward your chest.

7. Lifting your hips up

1. Lie down on the floor.
2. Stretch your arms to the sides.
3. Lift your pelvis up as much as possible.

8. Pocket knife

1. Lie down on the floor.
2. Stretch your arms back.
3. Raise your legs up.
4. Use your hands to reach your toes.

Do these two actions at the same time. Go down as slowly as you went up.

9. Plank

1. Take a lying position.
2. The lower back should not sag or hunch.
3. Stand in this position for the specified time.

Learn more about the plank exercise →

Upper abs training program

We will carry out the training in this way: 3 working days, 1 day of rest. It’s worth noting right away that rest is not just a lack of exercise. In order for the results of the training to be absorbed as much as possible and not cause harm to the body, you need to sleep well, eat well and do stretches. However, on the other hand, the program will not drive you crazy and work at your last strength. In fact, you can train this way even every day, but since this is only working out the upper abs, you shouldn’t focus so much on it. Let’s move on to the exercises themselves.

Set of exercises for the upper abs:

It is recommended to perform this entire set in two circles. All meanings are indicated figuratively and abstractly. It is impossible to come up with personal training for you without knowing your skills and data. Trust your own instincts here. You can work until you feel a burning sensation, but make sure that it doesn’t start to bother you somewhere around the third exercise because then you won’t be able to complete all the exercises. Moreover, it will be stressful for the body, which will spoil the result.

Rest time between sets is 30 seconds. If you’re an active man and want a high-intensity workout, combine your upper abs with push-ups, for example. Consider a set of arms and alternate exercises instead of resting. This approach is good if you want to burn calories or you have little time and want to do it in 20 minutes. Yes, an interesting feature of training for the upper abs is that you only need to spend 15-20 minutes a day so that after a month you will already see a positive result. The main thing is to do everything regularly and on schedule.

About the schedule. It is highly recommended to train in the morning. Although this is provided if you need to lose weight, get lean, or do something else with the fat on your body. The fact is that this fat is high-quality energy, which is used last and is a deferred reserve. Our regular energy is food, namely carbohydrates. Naturally, the longer you go without food, the better it will be. However, for this you do not need to go on hunger strikes or torture yourself. Think about it, even if you ate your last meal at 20:00, and your breakfast will be, say, at 08:00, then this is already a 12-hour window.

And also read what calisthenics is and where to start practicing it →
Effective abdominal exercises →