Upper Ab Workout

Join Pat Chadwick as he takes you through this intense upper abs workout. This workout requires no equipment and it can be done at home or at the gym. Moreover, it is suitable for both men and women and all fitness levels!

This workout is a quick core blast that is great for overall ab development that will take your strength and physique to the next level. There are 10 exercises in total and you will work for 30 seconds followed by a 30 seconds rest, for 10 sets.

What Muscles are Worked by this Ab and Core Workout?

This workout routine primarily targets the upper abs,  which includes the rectus abdominis, internal and external obliques, transverse abdominis. You will predominantly be lying on your back to curl your torso upwards in a variety of movement directions, this will put emphasis on your upperabs.

What Level is this Ab Workout?

This ab workout routine is for all fitness levels, from beginners to advanced. The exercises below are relatively simple to execute, and all you need to focus on is to do it at your own pace whilst performing it in the best form possible. You will work for 30 seconds, followed by resting for 30 seconds. Take the rest if needed - just make sure that you don't give up!

V-Crunch

1. Begin by laying on your back with your hands clasped together and arms extended overhead. Raise your knees into a tabletop position so that your knees are stacked directly on top of your hips. Your heels are in line with your knees.
2. Exhale as you contract your abs and reach your arms up towards the ceiling to curl your body upwards. 
3. Inhale as you gradually lower down and return to the starting position. Make sure your back is flat before repeating the next rep.
4. Repeat this movement for 30 seconds. You can learn more about the V-Crunch and its variations in this V-Ups tutorial.

Elbow to Knee Crunches

1. Lie on your back with your knees bent so that your feet are flat on the floor. Lace your fingers behind your head. 
2. Exhale as you reach your right elbow towards your left knee. You will crunch up until your right shoulder blade is off the ground. Inhale as you return to the starting position.
3. Exhale as you reach your left elbow towards your right knee. You will crunch up until your left shoulder blade is off the ground. Inhale as you return to the starting position.
4. Repeat this alternating motion for 30 seconds.

3 Point Reach Ups

1. Start by lying on your back with your knees bent at 90 degrees and feet flat on the ground. Clasps your hands together and extends your arms overhead. 
2. Exhale as you reach up towards the ceiling and curl your body up. 
3. Inhale as you return to the starting position.
4. Exhale as you reach up towards the ceiling at the right side of your torso. Inhale as you return to the starting position.
5. Exhale as you reach up towards the ceiling at the left side of your torso. Inhale as you return to the starting position.
6. Repeat this 3 point movement for 30 seconds.

Toe Touches

1. Lie on your back with your legs extended, reaching towards the ceiling. Your arms are down by your sides.
2. Exhale as you contract your upper abs to lift your shoulders off the mat, and reach your hands towards your feet. Try to keep your legs as straight as possible.
3. Return to the starting position.
4. Repeat this movement for 30 seconds.

Crunch Claps

1. Begin by lying on your back in a tabletop position. Your knees are stacked directly on top of your hips, and your feet are in line with your knees. Place your arms flat by your sides.
2. Exhale as you crunch and curl your body forward while simultaneously reaching your arms out in front passing through your thighs and clapping them together. 
3. Inhale as you gradually return to the starting position.
4. Repeat this movement for 30 seconds.

Alternating Toe Touches

1. Lie on your back and raise your legs until your toes are stacked on top of your hips. Try to keep your legs as straight as possible. Extend your arms fully above you.
2. Exhale as you reach your right hand towards your left toes. Followed by an inhale as you return to the starting position.
3. Exhale as you reach your left hand towards your right toes. Followed by an inhale as you return to the starting position.
4. Repeat this movement for 30 seconds.

Crunch Pulses

1. Start by lying on your back with your knees bent at 90 degrees so that your feet are flat on the floor. Bring your fingers to your temple or lace your fingers behind your head.
2. Exhale as you lift your shoulder blades off the ground. Lift just enough until your shoulder blades are off the floor. 
3. Inhale as you return to the starting position with your shoulder blades on the floor.
4. Repeat this movement in a fast tempo for 30 seconds

Heel Taps

1. Lie on your back with your knees bent at 90 degrees and your feet flat on the ground. Your arms are extended by your sides.
2. Crunch up so that your shoulder blades are lifted off the ground.
3. Exhale as you reach your right hand forward to touch your right heel. Inhale as you return to the starting position.
4. Exhale as you reach your left hand forward to touch your left heel. Inhale as you return to the starting position.
5. Repeat this alternating tempo for 30 seconds.

Crunch Hold

1. Lie on your back with your fingers laced behind your head. Bend your knees at 90 degrees so that your feet are flat on the ground. 
2. Exhale as you lift your shoulder blades off the ground to curl your upper back forward.
3. Hold this isometric contraction for 30 seconds.

Thank you for following along with one of our training routines today! Want another? Check out our follow-along chest and triceps routine. This will develop upper body strength, along with improving your physique. So what are you waiting for? Let's make those gains today!

About the Author

My name is Pat Chadwick, I am a calisthenics coach with over 4 years of experience in helping people from all backgrounds to achieve their calisthenics goals. My goal is to become the number one calisthenics coach in the world as it is my passion to help people change their lives through inspiring bodyweight movements. I believe everyone deserves the right to feel good about their health, body, and be delighted inside and out.