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When you say that you are training your core, it includes various areas. These areas include your upper abs, lower abs, obliques etc. However, it is extremely difficult to differentiate between upper and lower abs, as the exercises for one might allow you to train the other simultaneously. Nevertheless, it does not mean that you would necessarily want to train both at the same time. So we have listed a few ab workout tips that will help you train your upper abs.
Before we start off with the exercises, it is important to understand some tips when it comes to training your abdominal muscles. These are:
1. The way you breathe is very important. Exhaling and inhaling form, to a large extent, the crux of the exercise. You must exhale when you are contracting the muscle and inhale when you are relaxing them.
2. Cardio is a necessary condition for toned and flat abs. Even though we do not list it out as a separate exercise routine, introducing a 30-40 minutes cardio session in the form of a brisk walk, jog, swim etc. can prove to be beneficial.
3. Do not concentrate on the number of reps or sets you do. Your posture and form remain crucial when you are doing these exercises. Reduce the number of reps and pay attention on how to do the movements.
4. Do not stop the moment you start feeling a burn. Keep going and stop only after the set is complete. Remember, no pain, no gain.
5. Upper abs are the hardest to work on, as compared to your midsection and the lower section. Train religiously to see the difference.
These are some important tips you must keep in mind before you start working on your upper abs.
Exercise #1
Crunches
These are the basic crunches that work very well when it comes to upper abs workout.
Also, read 8 Best Ab Exercises To Get Those Perfectly Sculpted Six Packs.
Instructions:
Step 1: Lie on the floor and bend your knees such that your feet are flat on the floor.
Step 2: Place your hands behind your head or extend them in front of you.
Step 3: Curl your upper body forward and raise your head and shoulder blades off the floor. Engage your core through it.
Step 4: Get back to the floor and repeat.
Do 2 sets of 15 reps each. Avoid straining your neck in the process.
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Next up: Swiss Ball Crunches
Exercise #2
Swiss Ball Crunches
You can choose to do this exercise with the help of weights or you can simply use your own body weight.
Instructions:
Step 1: Get hold of a swiss ball and sit on it.
Step 2: Slowly roll out such that your back is firmly placed on the ball.
Step 3: Place your hands behind your head or extend it in front of you. Your thighs must be parallel to the floor.
Step 4: Curl you back and raise your head and shoulder blades off the ball to do a crunch.
Step 5: Get back down and repeat.
Do 2 sets of 20 reps each.
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Next up: Knee Raises
Exercise #3
Knee Raises
This exercise will require a firm and strong pull up bar and is suitable for those who workout at the gym.
Also, read 4 Amazing Ab Workouts To Do At The Gym.
Instructions:
Step 1: Hold the bar such that your thumbs are facing each other. Your body should be straight and your knees must be bent at a 90 degree angle.
Step 2: Slowly, curl your body to bring your knees up to your chest. Exhale while you do this.
Step 3: Once you get to this position, hold for a second and lower back as you inhale. Repeat.
Do 15 reps of this exercise.
Next up: Sprinters Sit-ups
Exercise #4
Sprinters Sit-ups
This is one of the most effective exercises for your upper abs, core strength and mobility.
Instructions:
Step 1: Lie down on the floor with your legs extended in front of you. Bend your elbows at 90-degrees.
Step 2: Engage your core and raise your upper body off the ground in such a way that your left elbow touches your right knee.
Step 3: Get back down slowly to the initial position. Get up to do the same motion for the opposite side. This makes up 1 rep.
Do 2 sets of 15 reps each.
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Next up: Toe Touches
Exercise #5
Toe Touches
This exercise can be done with or without weight, depending on your strength and stability.
Instructions:
Step 1: Lie down on the floor with your legs extended in front of you and your arms extended behind your head.
Step 2: Slowly, lift your legs off the floor such that they are pointing towards the ceiling.
Step 3: Slowly, raise your hands, shoulders and head off the floor. You must try and touch your toes with your fingers.
Step 4: Get back down and repeat.
Do 2 sets of 15 reps each.
