Upper Ab Workout: Moves That Emphasize the Top of the Core

Understand what your upper abs do

If you want an upper ab workout that actually changes how your core looks and feels, it helps to know what you are training. Your upper abs are the top portion of the rectus abdominis, the long muscle that runs vertically along the front of your torso and creates the classic six pack look.

Anatomically, it is one continuous muscle, not separate upper and lower parts. You cannot fully isolate the upper abs from the lower abs, but you can bias the top half with certain exercises and angles. According to Garage Gym Reviews, the upper abs are primarily involved in spinal flexion, which means curling your ribcage toward your pelvis rather than lifting your legs toward your chest.

When you strengthen the upper abs, you:

• Improve spinal support and posture
• Transfer power more efficiently between your lower and upper body during lifts
• Build more visible definition across the top of your core, especially as you lose body fat

You will see your upper abs first as you lean out because most common ab exercises hit this area more, and subcutaneous fat often drops from the upper stomach sooner than the lower. Genetics still play a role in how your abs ultimately look, but smart training gives you the best chance to show what you have.

Set realistic expectations for visible abs

Before you start any upper ab workout, it is worth setting clear expectations. You can build strong, thick upper abs with exercise. You cannot spot reduce belly fat from that area alone.

Research summarized in a Gymshark upper ab guide notes that:

• Ab-specific exercises build the muscle
• Nutrition and overall fat loss determine how visible that muscle becomes
• A small, consistent calorie deficit plus strength training is the most effective combo for revealing definition

In other words, hundreds of crunches will not flatten your stomach if your overall lifestyle keeps you in a calorie surplus. To see more of your upper abs, you will need:

• A slight calorie deficit over time
• Enough protein to support muscle maintenance
• A mix of strength training, including compound lifts, and core-specific work

Genetics also influence how many visible ab segments you have and where you tend to store fat. You might never match the exact look of a fitness model, but you can absolutely build a stronger, more defined upper core that supports everything else you do in the gym and in daily life.

Plan your weekly upper ab training

An effective upper ab workout does not need to be long or daily. The goal is to train hard enough, often enough, and then let your muscles recover.

From the research:

• Frequency: 1 to 3 ab-focused sessions per week works well
• Total ab days: 2 to 3 sessions per week for your entire core is generally optimal
• Duration: 5 to 30 minutes per session is enough, depending on your overall training plan
• Rest: At least 48 hours between heavy or weighted ab sessions

A simple weekly structure might look like this:

• Day 1: Full body strength + 10 minute upper ab workout
• Day 3: Lower body strength + 10 to 15 minutes mixed core (upper and lower abs, obliques)
• Day 5: Upper body strength + 5 to 10 minute upper ab finisher

Short sessions are fine if they are focused. Two to three well chosen exercises performed with control will do much more for your upper abs than a long, rushed circuit of random moves.

Use form cues that target the top of your core

The same exercise can feel easy or brutally effective depending on your technique. To bias the upper abs, most experts, including trainers quoted in Garage Gym Reviews and Gymshark’s 2025 guide, recommend a few key form cues:

• Think ribs to pelvis
  Start each rep by gently pulling your ribs down toward your hips, not by yanking your head forward or lifting your legs.

• Press your lower back lightly into the floor or bench
  This helps keep tension in the rectus abdominis and keeps your hip flexors from taking over. Avoid letting your low back arch off the floor during crunch style moves.

• Use a slow eccentric
  A 3-1-1 tempo works well:

• 3 seconds to lower

• 1 second pause at the bottom

• 1 second to lift
  Slow lowering increases time under tension and upper ab activation.

• Keep a soft chin tuck
  Look slightly above your knees, not straight up at the ceiling. This reduces neck strain and keeps the movement in your torso.

• Stop before you lose tension
  You do not need to sit all the way up. Move only through the range where you feel your upper abs working, not your neck or hip flexors.

Common mistakes you want to avoid:

• Using momentum and bouncing through reps
• Pulling on your head or neck with your hands
• Arching your lower back as you lower down
• Letting your legs swing or your hip flexors drive the movement

If you feel your neck more than your abs, reduce the range of motion and slow down. If you feel your hip flexors burning, try bending your knees more or choosing a simpler variation for now.

Try this beginner friendly upper ab workout

If you are new to focused ab training or coming back after a break, start with a simple, controlled upper ab workout. Aim to do this 1 to 2 times per week.

Beginner upper ab workout
Perform 2 to 3 sets of each exercise. Rest 30 to 60 seconds between sets.

1. Supine crunch

• Reps: 10 to 15
• Tempo: 3 seconds down, 1 second pause, 1 second up
• How to:
  • Lie on your back with knees bent and feet flat.
  • Cross your arms over your chest or lightly touch your temples.
  • Exhale and curl your shoulders and upper back off the floor by drawing your ribs toward your pelvis.
  • Pause, then lower slowly until your shoulders just kiss the floor.

1. Hollow hold (tucked)

• Time: 15 to 30 seconds
• How to:
  • Lie on your back and bring your knees above your hips.
  • Gently press your lower back toward the floor.
  • Lift your head and shoulders so your shoulder blades hover off the ground.
  • Reach your arms forward and hold, breathing steadily.
  • If your low back pops up, tuck your knees closer or shorten the hold.

1. Toe touches

• Reps: 10 to 15
• How to:
  • Lie on your back and lift your legs so your feet are over your hips, knees slightly bent.
  • Reach your arms toward your toes.
  • Curl your shoulder blades off the floor, trying to bring your chest closer to your thighs.
  • Lower slowly with control.

1. Modified plank with reach

• Time: 20 to 30 seconds
• How to:
  • Start in a plank on your forearms and knees or toes.
  • Brace your core so your body forms a straight line from head to knees or heels.
  • Slowly reach one arm forward for a second, then place it back down and switch.
  • Keep your hips as steady as possible to challenge the upper abs and deep core muscles that stabilize your spine.

Focus less on chasing fatigue and more on feeling your upper abs working through every second of each rep or hold.

Progress to an intermediate upper ab workout

Once you can complete the beginner routine with solid form, you can move into an intermediate upper ab workout that adds range of motion, load, or instability. Do this 1 to 3 times per week, depending on your overall program.

Intermediate upper ab workout
Perform 2 to 4 sets of 8 to 15 reps, resting 45 to 75 seconds between sets.

1. Stability ball crunch

• Benefits: Greater range of motion and increased upper ab activation compared with floor crunches, as summarized in EMG data referenced in the Gymshark guide.
• How to:
  • Sit on a stability ball and walk your feet forward until your mid-back rests on the ball.
  • Keep your knees bent at 90 degrees and feet flat.
  • Let your upper body extend slightly over the ball to stretch your abs.
  • Exhale and curl your torso up, ribs toward pelvis.
  • Lower back slowly over 3 seconds.

1. Bicycle crunch

• Reps: 10 to 15 per side
• How to:
  • Lie on your back with your hands lightly at your temples.
  • Lift your legs into tabletop, knees over hips.
  • Curl your shoulders off the floor and rotate your torso so your right elbow moves toward your left knee as you extend the right leg.
  • Switch sides with a smooth pedaling motion.
  • Move slowly enough that your abs, not momentum, drive the rotation.

1. Plank walkout

• Reps: 8 to 10
• How to:
  • Start standing with your feet hip-width apart.
  • Hinge at the hips and place your hands on the floor.
  • Walk your hands out until you are in a high plank.
  • Pause for 1 second, keeping your ribs pulled down and core braced.
  • Walk your hands back to your feet and stand up.
  • Keep your hips from sagging as you walk out to focus on anti extension strength in the upper abs and deep core.

1. Weighted dead bug

• Reps: 8 to 12 per side
• How to:
  • Lie on your back and hold a light dumbbell or single weight plate over your chest with straight arms.
  • Lift your legs into tabletop.
  • Press your lower back gently into the floor.
  • Slowly extend one leg and the opposite arm away from you while keeping the weight stable above your chest.
  • Return to center and switch sides.
  • Move slowly and keep your ribcage from flaring.

If you feel your lower back straining on any of these, shorten the range of motion. You should finish each set with your upper abs fatigued and your technique still sharp.

Build an advanced upper ab workout with weights

For more muscle growth and definition, you will eventually want to add progressive overload, not just more repetitions. That means using heavier variations like decline crunches and cable crunches to challenge your upper abs in lower to moderate rep ranges.

Research summarized in Gymshark’s 2025 article recommends:

• 2 to 4 sets
• 8 to 15 reps
• Controlled tempo like 3-1-1
• 1 to 3 upper ab workouts per week with 48 to 72 hours between heavy sessions

Here is an advanced upper ab workout to try once you are confident with intermediate moves:

Advanced upper ab workout
Perform the first two exercises heavier for 8 to 12 reps and the last two for 10 to 15 reps.

1. Weighted decline bench crunch

• How to:
  • Set a decline bench at a moderate angle.
  • Secure your feet and lie back with a small weight plate or dumbbell held at your chest or just behind your head.
  • Starting from a stretched position, exhale and curl your torso up until your shoulders clear the bench.
  • Pause briefly at the top while keeping tension in your abs.
  • Lower slowly over 3 seconds until you feel a gentle stretch.
• Tip: Start light. There is no benefit to using a weight that forces you to yank with your neck or bounce off the bench.

1. Tall kneeling cable crunch

• Benefits: EMG studies show cable crunch variations strongly activate the upper rectus abdominis due to the loaded spinal flexion pattern (summarized in Gymshark’s guide).
• How to:
  • Attach a rope handle to a high cable.
  • Kneel facing the machine, holding the rope by your ears or slightly in front of your forehead.
  • Brace your core and sit your hips just slightly back.
  • Curl your spine to bring your ribs toward your pelvis while pulling the rope down, as if trying to shorten the distance between your sternum and your thighs.
  • Slowly return to the start, stacking your spine one vertebra at a time.

1. Ab rollout (wheel or barbell)

• How to:
  • Kneel on a mat with an ab wheel or lightly loaded barbell under your shoulders.
  • Grip the handles and brace your core.
  • Slowly roll forward, keeping your ribs pulled down and your low back neutral.
  • Go only as far as you can without your hips sagging.
  • Pull back to the start using your abs rather than pushing only from your arms.
• This move emphasizes anti extension strength, which heavily recruits both the upper abs and the deep transverse abdominis that acts as your built-in weightlifting belt, as described in a 2024 guide by Genevieve Gyulavary.

1. Hanging leg raise with upper crunch focus

• How to:
  • Hang from a pull up bar with your hands just wider than shoulder width.
  • Start with knees bent if straight legs are too hard.
  • Exhale and tilt your pelvis slightly, then focus on curling your knees and hips toward your chest, bringing your ribs down rather than simply swinging your legs.
  • Lower very slowly, resisting the urge to swing.

You might only need 2 to 3 exercises in a given session. Choose the ones you can perform with the best technique and progression potential.

Add functional and rotational upper ab work

Your upper ab workout should not only be about appearance. Multi planar and rotational movements help your core perform better in real life and in the gym.

The research notes that adding transverse and rotational exercises like woodchoppers, hanging windshield wipers, and rotating planks improves muscular activation and functional carryover beyond straight-up crunches and sit ups.

Consider sprinkling one of these into your week:

• Dumbbell or cable woodchopper

• Stand side on to a cable machine or hold a dumbbell with both hands.

• Start high and chop diagonally across your body toward your opposite hip.

• Rotate through your torso while keeping your hips mostly stable.

• Focus on your upper abs and obliques initiating the movement rather than just your arms.

• Rotating forearm plank

• Start in a forearm plank.

• Rotate into a side plank on one arm, hold briefly, then return to center and rotate to the other side.

• Keep your ribs pulled down and your hips from sagging.

• Hanging windshield wipers (advanced)

• Hang from a pull up bar and lift your legs to a 90 degree angle.

• Slowly rotate your legs side to side like windshield wipers, staying in control.

You do not need to pack all of these into a single day. One or two rotational or anti rotation moves spread across the week is often enough to round out your upper ab training.

Combine ab training with big compound lifts

It is easy to focus only on isolation moves when you think about an upper ab workout. Direct work is important, but your abs also play a big role in major compound lifts, including:

• Squats
• Deadlifts
• Bench presses
• Overhead presses

These exercises force your core, including the rectus abdominis, deep transverse abdominis, and spinal erectors, to stabilize your spine and transfer force. According to the research, relying only on isolation work can limit your functional strength. A better approach is to:

• Keep heavy compound lifts as the foundation of your program
• Add targeted upper ab work 2 to 3 times per week
• Progress both over time with more load, more time under tension, or more advanced variations

Think of your heavy barbell or dumbbell sessions as the main event, and your upper ab workout as focused accessory work that improves performance and resilience.

Avoid common upper ab workout mistakes

A few small changes can make your upper ab workouts much more effective and comfortable. The research highlights several frequent errors:

1. Training abs hard every day
Your abs are muscles like any others. Training them intensely every single day can stall progress and increase injury risk. Give them at least 48 hours between heavy or high volume sessions.

2. Doing endless high rep sets with no load
There is a point where more reps just become a cardio exercise for your hip flexors and neck. For muscle growth, use resistance, slower tempo, or more challenging variations instead of only increasing rep counts.

3. Letting momentum take over
If you are swinging through sit ups, rocking on the bench, or yanking into cable crunches, your upper abs are not doing the work you think they are. Slow down and follow the 3 1 1 tempo when possible.

4. Pulling on your neck
This shifts tension away from your abs and can cause discomfort. Keep your fingertips lightly at your temples or your arms across your chest. Initiate the movement from your torso, not your head.

5. Ignoring your lower back position
Arching your low back during crunches or rollouts often means your hip flexors and spinal erectors are taking over. Keep a gentle but firm press of your lower back into the floor during supine exercises, and a neutral spine during planks and rollouts.

If any movement causes pain, especially sharp or lingering pain in your back or neck, stop and adjust. It might mean using a simpler variation, changing your range of motion, or checking in with a qualified professional.

Put it all together into a weekly plan

To turn this into a practical routine, you can plug these upper ab workout ideas into a simple weekly framework. Here is an example:

Week structure example

• Day 1: Strength + Upper abs (beginner or intermediate)

• Supine crunch or stability ball crunch: 3 sets of 12

• Hollow hold: 3 sets of 20 seconds

• Plank walkout: 3 sets of 8 reps

• Day 3: Strength + Mixed core

• Weighted dead bug: 3 sets of 10 per side

• Rotating forearm plank: 3 sets of 20 to 30 seconds

• Optional: Dumbbell woodchoppers: 2 sets of 12 per side

• Day 5: Strength + Advanced upper abs (if ready)

• Decline bench crunch or tall kneeling cable crunch: 3 sets of 8 to 12

• Ab rollout: 3 sets of 8 to 10

You can stay with each level for a few weeks, gradually increasing resistance, rep quality, or set count as you grow stronger. When the workout that once felt tough starts to feel routine, you are ready for the next step.

Key takeaways for better upper ab workouts

• Your upper ab workout should focus on spinal flexion movements like crunch variations and cable crunches that bias the top of the rectus abdominis.
• Training 1 to 3 times per week with 2 to 4 exercises per session is enough for strength and definition when combined with full body strength work.
• Use slow, controlled tempos and keep your ribs pulling toward your pelvis to keep tension in your upper abs instead of your neck or hip flexors.
• Include both isolation moves and big compound lifts for a core that is not only defined but also strong and functional.
• Nutrition and overall fat loss, not just ab exercises, determine how visible your upper abs become.

Start by adding one focused upper ab workout to your week. As that becomes a habit, you can build toward a full routine that supports both your performance and the way you want your midsection to look.

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