{"id":219090,"date":"2026-01-03T23:24:27","date_gmt":"2026-01-03T23:24:27","guid":{"rendered":"https:\/\/www.newsbeep.com\/il\/219090\/"},"modified":"2026-01-03T23:24:27","modified_gmt":"2026-01-03T23:24:27","slug":"this-upper-abs-workout-will-help-you-strengthen-those-six-pack-muscles","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/il\/219090\/","title":{"rendered":"This upper abs workout will help you strengthen those six-pack muscles"},"content":{"rendered":"

\"woman,\"pinterest\"<\/a>LumiNola\/\/Getty Images1Circuit 1: Sprinter sit-up\"Image<\/p>\n

Why it works: \u201cAny movement bringing your chest towards your pelvis is going to be phenomenal for targeting the upper abs, and the contralateral anti-rotation demands of this movement (balancing on your sit bones while flexing the opposite arm and opposite leg) are a bonus,\u201d says Wilson.<\/p>\n

Good for: Rectus abdominis, obliques<\/p>\n

How to:<\/p>\n

Start lying on your back with hands by sides and legs extended straight on the 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 1 rep.2Bicycle crunch\"Image<\/p>\n

Why it works: Not only is this move great for improving stability, flexibility, and coordination, but it also targets the upper abs and obliques while requiring you to “move through” the isometric hold which ramps up the time under tension, says Wilson. <\/p>\n

Good for: Rectus abdominis<\/p>\n

How to: <\/p>\n

Lie on your back with your hands behind your 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 1 rep. <\/p>\n

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3Plank to toe touch\"Image<\/p>\n

Why it works: \u201cThis is a great move to add to your warm-up on upper body days since it helps increase blood flow, warms the body, activates the core, mobilises the shoulders, and stretches the hamstrings,\u201d says Wilson. Not to mention, you\u2019ll feel a major burn in the upper core when decelerating into the plank position.<\/p>\n

Good for: Rectus abdominis, obliques, transverse abdominis (inner core)<\/p>\n

How to:<\/p>\n

Start in plank position.Engage lower abs and lift hips to pull body into an upside down \u201cV\u201d shape while reaching right hand back to touch left ankle. (Heels stay high the whole time.)Slowly return to start. Repeat on the opposite side. That\u2019s 1 rep.4Circuit 2: Toe reach\"Image<\/p>\n

Why it works: \u201cThis one really isolates the upper abs since the entire movement is generated by a deep contraction of the upper abdominals when lifting the chest to the sky,\u201d explains Wilson. \u201cHowever, keeping your legs straight and stable will still engage those lower abdominals as well.\u201d<\/p>\n

Good for: Rectus abdominis<\/p>\n

How to:<\/p>\n

Start by lying on your back with legs extended into the air to form a 90-degree angle with your body.Hold a dumbbell with arms extended up above chest.Keeping lower back pressed into the mat, raise shoulders off mat to reach dumbbell toward toes.Lower back down to start. That’s 1 rep.<\/p>\n

Make this move less challenging by using bodyweight only.<\/p>\n

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5V-up\"Image<\/p>\n

Why it works: \u201cThe chest rising towards the sky means the rectus abdominis is working hard, and this is definitely one of the more advanced movements where we\u2019re not just crunching or rolling our torso up, but rather lifting it up maintaining a neutral spine and heightening the demand on the core,\u201d notes Wilson.<\/p>\n

Good for: Rectus abdominis, transverse abdominis<\/p>\n

How to:<\/p>\n

Start lying on your back with legs extended and arms by sides, both on mat.In one movement, lift the upper body, arms, and legs, coming to balance on the tailbone, forming a “V” shape with body.Lower body back down. That’s 1 rep.<\/p>\n

Make this move more difficult by holding a light weight.<\/p>\n

6Plank knee-to-nose\"Image<\/p>\n

Why it works: \u201cThe isometric hold of the plank fires up the upper abdominals and is going to require some added anti-rotation stability balancing on one leg,\u201d says Wilson. <\/p>\n

Good for: Rectus abdominis, obliques, transverse abdominis<\/p>\n

How to:<\/p>\n

Start in a high plank position with your right foot lifted slightly up off the floor.Exhale and pull the right knee toward the chest while rounding the spine to bring nose toward knee.With control, reverse movement to return to plank position with right foot lifted. That’s 1 rep. <\/p>\n

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7Circuit 3: Crunches\"Image<\/p>\n

Why it works: Crunches<\/a> are a tried-and-true upper abdominal staple for a reason, says Wilson. \u201cThis is ideal for isolating the upper abs without recruiting the legs or hip flexors. Feel free to spice it up a bit by adding in some equipment like a cable machine, stability ball, or an incline bench.\u201d<\/p>\n

Good for: Rectus abdominis<\/p>\n

How to:<\/p>\n

Start on your back with knees bent, feet flat on the floor, and hands behind head.Keeping lower back pressed into the mat and belly button pulled in, lift chest toward the ceiling until shoulder blades come off the mat. Lower down. That’s 1 rep.8Alternating leg lowers\"Image<\/p>\n

Why it works: \u201cThis movement will require you to keep your upper abs \u2018locked in\u2019 and stable while you move the lower half,\u201d says Wilson. \u201cYour obliques will turn on as you resist the body’s natural urge to rotate moving one leg at a time making this a great anti-rotation movement as well.\u201d<\/p>\n

Good for: Rectus abdominis, obliques, transverse abdominis<\/p>\n

How to:<\/p>\n

Lie on your back. Keep hands by hips with lower back pressed into the mat. Lift both legs up to point straight toward the ceiling. With feet flexed, slowly lower right leg down. Bring the right leg back up.Repeat with the left leg. That’s 1 rep.<\/p>\n

Make this move more difficult by extending arms up toward the ceiling or straight back overhead.<\/p>\n

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9Inchworm\"Image<\/p>\n

Why it works: Inchworms are very similar to the plank to toe touch, but this move will target and engage the upper core when decelerating into the plank position, while also adding some extra fire to those obliques as you shift your weight back and forth between your hands while walking out and in, says Wilson. <\/p>\n

Good for: Full body<\/p>\n

How to: <\/p>\n

Start standing at the back of the mat with feet hip-width apart and arms by sides. Slowly bend over and touch the floor in front of your feet with both hands. Keeping legs as straight as possible and core tight, walk hands forward into a plank position. Pause, then slowly reverse the movement to return to start. That’s 1 rep. 10Circuit 4: Jacknike pullover\"Image<\/p>\n

Why it works: \u201cHolding the dumbbell is going to significantly increase the demand on the upper abdominals making it more difficult to crunch your chest up to the lower half,\u201d notes Wilson. Plus, maintaining the upper ab contraction throughout the movement (and not allowing the dumbbell to slam down on the floor) is a major win for core stability.<\/p>\n

Good for: Rectus abdominis, obliques, transverse abdominis, shoulders<\/p>\n

How to:<\/p>\n

Start lying on your back, holding a single dumbbell or light kettlebell in hands like a goblet with arms straight.Bend legs and curl shoulder blades up off the floor to bring elbows and knees to touch in the air over your stomach.Lower back to mat and stretch arms overhead while extending legs and lower to hover a few inches above the floor. Return to start. That’s 1 rep.<\/p>\n

Make this move more difficult by increasing the weight used. Make it easier by removing the weight.<\/p>\n

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11Hollow-body hold\"Image<\/p>\n

Why it works: \u201cThe demand on the abdominals to keep your upper half stable and elevated will get intense, but the time under tension really brings the fire,\u201d says Wilson. \u201cYou can modify and keep your legs on the ground to really isolate the upper abs, but this is a great movement to help improve core stability and posture.\u201d <\/p>\n

Good for: Rectus abdominis, obliques, transverse abdominis<\/p>\n

How to:<\/p>\n

Start lying on your back with your arms extended overhead on the floor and legs out straight resting on the mat. At the same time, and with control, lift arms, head, shoulder blades and legs off the floor by contracting your upper abdominals and pushing your low back into the ground. Hold at the top for 30 seconds, then lower back to the mat with control.12Mountain climbers\"Image<\/p>\n

Why it works: This is a compound movement that puts a heavy demand on the upper core to keep the entire body stable as you drive your knees to your chest, says Wilson. \u201cMountain climbers are also great for building cardio endurance, balance, agility, hip strength, and mobility, on top of core-strengthening benefits.\u201d<\/p>\n

Good for: Full body<\/p>\n

How to:<\/p>\n

Start in a high plank position.Keep shoulders over wrists and back flat while quickly driving left knee toward chest, returning it to start, and repeating with right knee. That’s 1 rep. <\/p>\n

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13Plank shoulder tap\"Image<\/p>\n

Why it works: \u201cThis is one of my favorite anti-rotation movements that really challenges the obliques and upper abs to keep your body stable,\u201d says Wilson. \u201cIf you’re doing it right, nothing should be moving besides your arm while performing each rep and you’ll feel the burn immediately.\u201d Added bonus: This is a great way to build rotational strength without putting unnecessary pressure on the spine.<\/p>\n

Good for: Full body<\/p>\n

How to: <\/p>\n

Start in a high plank position, with shoulders stacked over wrists and feet slightly wider than hips distance. Without letting your body rotate or your hips rock side-to-side, touch your left shoulder with your right hand.Lower right hand to the starting plank position. Repeat on the other side. That\u2019s 1 rep.\"Headshot<\/p>\n

Andi Breitowich is a Chicago-based writer and graduate student at Northwestern Medill. She\u2019s a mass consumer of social media and cares about women\u2019s rights, holistic wellness, and non-stigmatizing reproductive care. As a former collegiate pole vaulter, she has a love for all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga. \u00a0<\/p>\n

Watch Next\u00a0<\/p>\n

\"Play\"woman,<\/p>\n

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