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The rectus abdominis is a large muscle that covers the entire abdomen region. As the abdomen is made up of a single muscle, it is not practically possible to isometrically tone either the upper or lower abdomen muscles. However, one could perform quite a few exercises that tone the entire core with an increased focus on the upper abdomen region.
Nevertheless, keep in mind to perform appropriate warm-up exercises before the actual workout to flex your muscles and improve blood circulation to the target muscle group. Additionally, focus on having a balanced diet that is low on fat and has tonnes of lean protein, which is essential for building muscle.
Let us shed some light on the six best ab workouts that you could add to your workout routine to build a ripped top abdomen.
#1 Swiss Ball Crunches
The Swiss ball crunches are an advanced variation of the regular crunches that target the upper abdomen with greater intensity.
Instructions:
Step 1: Lie on an exercise ball such that the lower back is pressed against the curvature of the ball and place your folded arms over your chest. Plant the legs firmly on the floor such that the body rests on the feet. Ensure that you hang your upper torso off the ball while performing this exercise.
Step 2: With a stationary lower body, pull your torso upwards until you feel a contraction in the abdomen.
Step 3: Hold the contraction for a second and return to the initial position.
Repeat the exercise for the recommended number of times.
Also, read 8 Best Ab Exercises To Get Those Perfectly Sculpted Six Packs.
Important tip: Focus on a proper form and do not use momentum to lower your body.
#2 V-ups
Instructions:
Step 1: Lie on the floor in a supine position and place your arms on the side, parallel to the body. Ensure that the feet are close to each other throughout the duration of the exercise.
Step 2: Raise your lower body and the torso such that it forms an imaginary V-shape with the floor.
Step 3: Hold the contraction for 30 seconds and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tip: Perform this exercise while wearing a weighted vest for added resistance.
Next up: Cable Crunch
#3 Cable Crunch
The controlled motion of the cable machine ensures that there is greater activation of the abdominal muscles.
Also, read 4 Amazing Ab Workouts To Do At The Gym.
Instructions:
Step 1: Kneel before a cable machine and grab the high pulley attachment. Slightly bend forward using your hips while maintaining a straight back.
Step 2: Gradually pull the attachment downwards until the abdomen touches the thighs.
Step 3: Hold the contraction for a second and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tip: Keep your elbows close to the body throughout the duration of the exercise.
Next up: Decline Bench Sit-up
#4 Decline Bench Sit-up
This isolation exercise is very effective in building the abdominal muscles along with activating a host of muscles in the lower body.
Instructions:
Step 1: Set the decline bench at an appropriate angle and firmly secure your legs on the upper end of the bench. Keep your arms above the chest or hold a medicine ball for added resistance and improved customisability.
Step 2: Raise the torso until it is straight and perpendicular to the floor.
Step 3: Pause for a moment and return to the initial position.
Perform the exercise for the recommended number of repetitions.
Important tip: Beginners should perform this exercise with the help of a spotter.
Next up: Ab Wheel Rollout
#5 Ab Wheel Rollout
Instructions:
Step 1: Secure the ab wheel with both the hands and place it on the floor in front of the body. Rest your body on the knees in the initial position.
Step 2: Gradually roll the ab wheel forward until the body is almost parallel to the floor. Continue the motion till the chest is just off the floor.
Step 3: Pause for a second and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tip: People with lower back problems must exercise caution while performing this exercise.
Next up: Ab Sprinters
#6 Ab Sprinters
Instructions:
Step 1: Lie on the floor in a supine position and position your arms on the side and parallel to the body. Raise your legs such that they form an acute angle with the floor.
Step 2: Explosively bring your left leg towards the chest while bringing your right arm forward. The arm movement should mimic the movement seen during a sprint.
Step 3: Pause for a second and return to the initial position. Repeat the same motion of the other side to complete one rep.
Perform the exercise for the recommended number of times.
Important tip: Perform this exercise while wearing a weighted vest and ankle weights for added resistance and improved customisability.
