13 Exercise for Upper Abs Workout to Sculpt Six-Pack

if you want to specifically target your upper abs workout, you can do that by focusing on movements that involve pulling your chest. This muscle group actually contains eight segments, not just six.

The exercises in this upper abs workout do work your entire core, they’ll especially fire up that top half of your rectus abdominis.

Also Read: 5 Minute Calf Workout Without Equipment

13 Best Upper Abs Workout

Time: 20–25 minutes

Equipment: mat, light weight (optional)

Good for: upper abs

Instructions: For this workout, you’ll complete three or four rounds of the following four circuits, which each consist of either three or four moves.

Circuit 1: Sprinter Sit-Up

Sprinter Situp
Sprinter Sit-up

Good for: Rectus abdominis, obliques. Complete as many reps as possible in 30 seconds, then immediately continue to the next exercise in this circuit.

How to do: 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 90-degree angles. Reverse the motion with control and repeat on the other side. That’s one rep.

Bicycle Crunch

Bicycle Crunch
Bicycle Crunch

Good for: Rectus abdominis, Complete as many reps as possible in 30 seconds, then immediately continue to the next exercise in this circuit.

How to do: Lie on back with hands behind 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 one rep.

Plank to Toe Touch

Plank to Toe Touch
Plank to Toe Touch

Good for: Rectus abdominis, obliques, transverse abdominis (inner core). Complete as many reps as possible in 30 seconds. Then, rest for 15 to 30 seconds and repeat entire circuit two or three more times. From there, rest for 60 seconds and proceed to the second circuit.

Circuit 2: Toe Reach

Toe Reach Exercise
Toe Reach Exercise

Good for: Rectus abdominis, obliques, transverse abdominis (inner core). Complete as many reps as possible in 30 seconds, then immediately continue to the next exercise in this circuit. Make this move more difficult by holding a light weight.

V-Up

V-Up Exercise
V-Up Exercise

Good for: Rectus abdominis, transverse abdominis. Complete as many reps as possible in 30 seconds, then immediately continue to the next exercise in this circuit. Make this move more difficult by holding a light weight.

Plank Knee-To-Nose

Plank Knee-To-Nose Exercise
Plank Knee-To-Nose Exercise

Good for: Rectus abdominis, obliques, transverse abdominis. Complete as many reps as possible in 30 seconds. Then, rest for 15 to 30 seconds and repeat entire circuit two or three more times. From there, rest for 60 seconds and proceed to the third circuit.

Circuit 3: Crunches

Crunches Exercise
Crunches Exercise

Good for: Rectus abdominis. Complete as many reps as possible in 30 seconds, then immediately continue to the next exercise in this circuit.

Alternating Leg Lowers

Alternating Leg Lowers Exercise
Alternating Leg Lowers Exercise

Good for: Rectus abdominis. obliques, transverse abdominis. Complete as many reps as possible in 30 seconds, then immediately continue to the next exercise in this circuit.

Inchworm

Inchworm Exercise
Inchworm Exercise

Good for: full body. Complete as many reps as possible in 30 seconds. Then, rest for 15 to 30 seconds and repeat entire circuit two or three more times. From there, rest for 60 seconds and proceed to the final circuit.

Circuit 4: jackknife Pullover

Jackknife Pullover Exercise
Jackknife Pullover Exercise

Good for:  Rectus abdominis, obliques, transverse abdominis, shoulders. Complete as many reps as possible in 30 seconds, then immediately continue to the next exercise in this circuit.

Half Get-Up (left-Side)

Half Get-Up (Left Side) Exercise
Half Get-Up (Left Side) Exercise

Good for:  full body. Complete as many reps as possible in 30 seconds, then immediately continue to the next exercise in this circuit.

Half Get-Up (Right-Side)

Half Get-Up (Right Side) Exercise
Half Get-Up (Right Side) Exercise

Good for:  full body. Complete as many reps as possible in 30 seconds, then immediately continue to the next exercise in this circuit.

Mountain Climbers

Mountain Climbers Exercise
Mountain Climbers Exercise

Good for:  full body. Complete as many reps as possible in 30 seconds. Then, rest for 15 to 30 seconds and repeat entire circuit two or three more times. Then you’re done!

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TOP 5 Upper Abs Workout

1. Sprinter Sit-UP
2. Bicycle Crunch
3. Plank to Toe Touch
4. Toe Reach
5. V-UP

Best Upper Abs for Women

  1. Sprinter Sit-Up
  2. Mountain Climbers
  3. Crunches
  4. Toe Reach
  5. Inchworm

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