Fitness is an essential aspect of lifestyle. To be called healthy, one must be physically, mentally, and socially fit. Diet and exercise are some factors that help to improve a healthy lifestyle. However, working out is not just about becoming thin by weight loss or muscular by more body weight gain. It affects the mental and social state of a being as well. 

There are different workouts designed for other parts of the human body. You will find multiple exercises from shoulders to legs according to your need. Amongst them come “abs,” short for abdominal.

There are mainly three target abdominal muscles- upper, middle, and lower. Perfect abs seem like a myth to many, but it isn’t. Because getting a perfect upper belly or lower belly is easy if someone puts their full mind to it.

Several lower, middle and upper ab workouts will help you achieve your goal. So today, let’s dive on to find out the perfect upper ab exercises for getting core strength and six-pack abs

Upper Ab Workouts:- The Function of Your Upper Abs For Perfect Six Pack

The main focused muscles in the abdomen are the rectus abdominus. These are the long flat muscles extending vertically from the pubic bone to the fifth, sixth, and seventh ribs

. There are three separations: upper, middle, and lower abs. This muscle connects with the xiphoid process, a bone at the bottom of the sternum.

Linea alba, the white lines dividing the rectus abdominus, is a strong tendinous sheath. Three other sheaths are present horizontally, giving the muscles a “six-pack,” which has become the trademark for ultimate fitness. 

The function of the upper ab, along with the other two, is to narrow the space between ribs and pelvic area for spinal flexion.

They are active while performing workouts with side bending movements. In addition, they help stabilize the upper body trunk while performing such motions involving the head and other extremities.

When belly fat reduces, you notice the upper ab muscles and 

What Does “Whole Core” Mean Exactly: Upper And Lower Abs

The core is a group of more than twenty muscles of the stomach, hips, and lower back. While the abs are only concentrated in the front of the body and are called the rectus abdominis. They are just a tiny section of a large and dynamic muscle group. It would help toned upper abs by focusing on your core strength. 

The core works together for spine stability and upright position. The main functions are to be forward, backward, and sideways.

The muscles in the core support the position of your body’s upper torso. The abs only assist in the forward motion; this movement is also known as flexion of the lumbar spine. 

The upper abs workout is where the engagement of the core and abs are vital. The trainers saying “engage your core” means that the mind should concentrate on those muscles for better results of upper belly fat loss and more robust muscle development. 

Core Stabilization: Upper Ab Workouts

Core stabilization means engaging the diaphragm to produce an intra-abdominal pressure. This leads to muscle activation of core and the entire system.

This stabilization system does remember how to breathe or focus on performance improvement. This process can be achieved with accurate coordination between your core muscles and mind for generating the IAP (Intra-Abdominal Pressure).

There are two types of stability muscles that work for the same. 

1. Deep Stability Muscles

These are deep and close to joints. They constantly are at work regardless of the direction of the body’s motion. They maintain proper form and the integrity and neutral zone. The coordination matters a lot. This is achieved between deep neck flexors, abdominal definition wall, multifidi, diaphragm, and pelvic floor. All of these same muscles work together to show benefits.  

2. Global Stability Muscles

These muscles are more superficial than the local muscles and cross only one joint. They control the movement range in the inner and outer range of joints. They need proper movements, or dysfunctionality can cause injuries and pain.  

The deep core stability is vital for purposeful movements that are safe against injuries. Every muscle gets involved through a postural-locomotive kinetic chain to perform this function. It also helps to tone upper abs. 

Beginner Core Exercises For Abdominal Muscles: Upper Ab Workouts

1. Ab Walkout

Ab walkout is a plank progression and an equipment-free modification of ab rollers. It tightens the core up without asking for any vigorous movements.

Get into a push-up position but with the hands being shoulder apart. The knees should be on the ground with the spine in a straight line.

Tighten your core by taking a deep breath in, holding it, and start walking forward with your hands.

Take a few steps until you feel you cannot go further, walk back and breathe out. Lift your feet if you feel uncomfortable with your exercise.

You will target training abs and burn upper belly fat. 

2. Bear Hold

Bear hold or bear planks are one of the best abs workouts. It targets quadriceps, adductors, entire rectus abdominis, gluteus medius, internal obliques, shoulders, transverse abdominis, and gluteus maximum. It is highly beginner-friendly.

Get into a baby crawl position on your mat. The hands should be under the shoulders.

Keeping your toes on the ground, lift your knees 3-4 inches that your balance transfers to your hands and toes. Engage your core and hold this extended position for about a minute.

Keep your focus on your breaths. If you feel exhausted, rest for 20 seconds before repeating. Belly fat burn becomes more accessible with this intense exercise. 

3. Unilateral Leg Lowers

Unilateral exercises improve muscle imbalance, stability, and kinesthetic awareness.

Such exercises are asymmetrical, causing the body to stabilize the joints and rectus abdominis.

Single leg lunges or plank leg extensions are two of the best examples of unilateral lower body exercises that help to get abs engaged. 

4. Hanging Leg Raise

You will be amazed to know how leg exercises help improve core strength for effective weight loss. Upper abs workouts always have hanging leg lift included.

Not just you will target upper abs but your entire abdominal muscles. For this exercise, the high bar equipment is mandatory. It is for advanced people.

Hold the bar above you and get a good grip. Then, by tilting your pelvis a little backward, engage your core and hip flexors for lifting your legs in the air.

Keep your legs straight outward and in front of you. Try to bend your hip joint at 90 degrees angle so that your legs are parallel to the ground and the feet hip-width is constant. Slowly take your legs to their original position and repeat the exercise.

5. Lying Medicine Stability Ball Pass

This exercise is good to include in the upper ab workouts at home. The lying med ball chest pass is a calisthenic exercise targeting the shoulders, abs, and chest.

The only equipment required for it is the medicine ball. There are many variations to using the ball. First, it would help if you lay down flat on your back. Then, hold the medicine ball in your hands above the chest.

With the strength in your arms, push the medicine ball up and throw it in the air. Catch it back. Repeat this stability ball crunch and feel the pressure in your upper belly. 

6. Stir the Pot

Recently the fitness area has been speaking about this exercise. Women especially find a very creative and fun way to build their abs. Kneel on the floor and keep an abs swiss ball in front of you.

Place your palms and lower arms over the ball. Now, try to create a motion with your elbows and hand on the ball like it is a spatula and you are stirring a pot.

Keep the motion swift. Move your body accordingly. If possible, move your upper body forward, and straighten your legs backward so that you are in a high plank position.

And now, repeat the motion. Again, if you are a professional, this modification will help you burn belly fat with an abs swiss ball. 

7. Pallof Press

This could be done with a resistance band or a cable machine at the gym. The latter one is more effective for abs.

Stand sideways to the cable machine and grab the handle with your hands. Stay at a distance where the cable is straight and parallel to the ground.

Now engage your entire core and pull the handle towards your chest. Hold this position for 5 to 6 seconds without rotating your body and resisting the cable’s pull.

It is one of the best exercises to train your entire core and teach your body to handle twists. There are many pallof press variations to try too. The resistance will help during workouts at home. 

8. Plank to Toe Touch

This is one of the best plank positions for external obliques, rectus abdominis, and tone upper abs. Get into a high plank position.

Keep your legs straight and bring your body up and backward with the help of your hips. Your head will face inwards.

Take your left hand and touch your right foot’s toe. Repeat it with the other hand. A good 3 to 4 sets with a maximum of 20 reps on each side works well enough to build ab muscles.

9. V-Sits or V-Ups

Weight loss guides will tell you how sit-ups are the primary exercise for reducing belly fat. One of these is V-sit or V-ups. The “V” comes with the shape your body makes while performing this exercise.

Firstly sit onto a mat and tighten your core. Next, lift your legs and hands straight up, making a ‘V’ with your torso.

The angle of the torso must be 45 degrees.

Reach for your toes with your arms extended straight and come back to the starting position by slowly bringing your legs down and stopping just before they reach the ground.

Repeat this in 3 sets with 20 reps each. It is a great exercise to burn upper belly fat and develop muscles. 

10. Leg Raises and Leg Lowers

Many in this world will tell you that they enjoy leg raises while performing workouts at home.

Lie down on your back in a straight sleeping position.

Place your palms beside your respective buttocks or even below them for comfort facing downwards on the floor.

Bring your legs up until your buttocks are a little above the ground. Hold this position for some time and slowly lower your legs down.

Repeat this exercise in 3 sets with 20 to 30 repetitions in each.

It is easy with this exercise. You burn total belly fat and tone upper abs and lower abs. 

11. Bird-Dog Weighted Crunch

Suppose you want to target and tone upper abs while burning belly fat. This exercise is your savior.

Kneel on a mat in the dog position with the hands below the shoulder blades and knees bent on the ground.

Extend the left arm in front of you, and the right leg bent behind you.

Now bring them both inwards to touch by rounding your back and tucking them in.

This helps to cut down fat upper belly. Repeat on each side how many times you are comfortable.

If you perform an upper abs workout, this exercise must be included. 

12. Standing Bicycle Crunches

Some people find bicycle crunches difficult. This modification can be performed by beginners as well. Stand with your feet apart a few inches.

Bring your left elbow and right knee together so that they touch.

Come back to starting position and repeat the movement with the opposite side limbs. Upper abs workout becomes easier with standing bicycle crunches.

Although the effect is somewhat lesser than the original one, it still helps achieve your goal without any equipment like an abs swiss ball. 

13. Modified Bicycle Crunch

Another variation for the ones who can’t target upper abs by the original bicycle crunches. It is also a progression to sit up. Hence, you get the benefit of both.

It mainly targets the internal and external obliques and rotational muscles. Sit on a mat with your knees bent. Grab a neutral position for your body and lay back a little.

Get your hands on the head. Bring your left knee and right elbow closer together to touch. Now, switch the sides.

Repeat this effective exercise in sets and see excellent weight loss results with this upper abs workout. 

14. Seated Leg Lifts

The lower abs, quads, and hip flexors get benefited from this exercise. The secondary muscles that work here are the abs in the upper belly.

So, along with the main muscles, you get to tone upper abs. Sit on a mat with the legs extended in front of you.

Place your hand behind you with palms facing down.

Lift both of your legs by moving back a little. Then, slowly lower them down to the original position.

Repeat this for a minute. Then, if you want, you can hold the mid-air position for 3 to 5 seconds as well.

Incorporating seated leg lifts in upper abs workout give you that shape you want and cut down belly fat.

15. Spider Plank Crunch

Get yourself in a forearm plank position with the elbows apart at hip-width. Squeeze your glutes while engaging the core.

Keep your back straight, and remember not to arch it. Bring the left knee close to the left elbow so that they touch. Slowly return to the first position.

Alternate the legs and repeat in sets. Your belly fat will burn significantly. Spider plank crunch in upper abs workouts is the best. 

Upper Ab Workouts : Key Takeaways

Reducing belly fat might seem intimidating and you. You may think getting your upper belly and other abdominal muscles to work and remain tight is difficult. But the reality says it isn’t. Yes, some upper abs workouts are easy, and some are not. But upper belly is the easiest to gain results of. Weight loss cannot be difficult if you are entirely focused. The same goes for muscle gain. Adopt new healthy lifestyle habits like walking with a balanced diet according to your goal. 

The exercises mentioned here will give you the ultimate results you have always dreamed of!