Best Six Pack Upper Abs Exercises to Burn Away Your Stomach Fat

These exercises are all highly effective ways for you to build a much stronger core and midline for your body.

These exercises will help you to build muscle and strength, and a stronger core will also help to prevent injury in the long run.

Remember that without an intelligent nutrition plan, you will not get your abs to show. These exercises help to build and grow the abs, but nutrition is absolutely paramount.

How to Get Ripped Obliques With These 3 Abs Exercises Twisting Six Pack Abs Exercises Perfect Obliques Workout for a Six Pack

Remember to focus on quality over quantity, and don’t forget to incorporate lower abs exercises and full core exercises into your routine for a well-rounded core workout.

Why are Strong Abs Muscles Important?

Strong abdominal muscles play an important role in your overall health and fitness. Here are some reasons why strong abs muscles are important:

Improved posture: Your abdominal muscles support your spine and help maintain proper posture. Strong abs muscles can help prevent back pain and improve your balance.
Better athletic performance: Many sports require strong abs muscles for power and stability. Strong abs can help you jump higher, run faster, and move more efficiently.
Reduced risk of injury: Strong abs muscles can help prevent injuries, especially in the lower back. They provide support and stability for your spine and can help protect your back during activities that involve twisting, bending, and lifting.
Improved digestion: Strong abs muscles can help promote healthy digestion by improving the movement of food through your digestive system.
Improved breathing: Your abs muscles are involved in the process of breathing. Strong abs muscles can help you breathe more deeply and efficiently, which can help reduce stress and anxiety.

Overall, having strong abs muscles can improve your physical performance, reduce your risk of injury, and promote better overall health and well-being.

Table of Contents

Why are Strong Abs Muscles Important?
What are the Muscles of the Abs?
1. Crunches
2. Sit Ups
3. Bicycle Crunches
4. Reverse Crunches
5. Plank
Learn More

What are the Muscles of the Abs?

The abs, or abdominal muscles, are a group of muscles located in the front of your torso. They include:

Rectus abdominis: This is the most well-known ab muscle, often referred to as the “six-pack”. The rectus abdominis runs vertically along the front of your abdomen, from your pubic bone to your rib cage.
External obliques: These muscles are located on either side of your rectus abdominis. They run diagonally from your lower ribs to your hip bones.
Internal obliques: These muscles are located beneath the external obliques, running in the opposite direction. They run diagonally from your hip bones to your lower ribs.
Transverse abdominis: This muscle is located beneath the other abdominal muscles. It runs horizontally across your abdomen, from your spine to your front.

All of these muscles work together to provide support and stability for your spine, pelvis, and internal organs.

They also help with movement, such as twisting, bending, and flexing the torso. Strengthening all of these muscles is important for a strong and functional core.

1. Crunches

Crunches are a popular exercise that targets the abdominal muscles, specifically the rectus abdominis and the external obliques.

Technique

Lie on your back with your knees bent and your feet flat on the ground.
Place your hands behind your head, or cross them over your chest.
Contract your abs and lift your shoulders off the ground, while keeping your lower back on the ground.
Exhale as you lift and inhale as you lower yourself back down.

Crunches work the upper abs because they involve flexing the spine, which primarily targets the rectus abdominis. This muscle runs vertically along the front of your abdomen and is responsible for the “six-pack” appearance. By performing crunches, you are strengthening and toning this muscle.

The external obliques, located on either side of the rectus abdominis, are also activated during crunches. They help with twisting and bending movements, and by engaging them during crunches, you can improve your overall core strength and stability.

It’s important to note that while crunches are an effective exercise for working the upper abs, they should be part of a balanced workout routine that includes a variety of exercises for the entire core. It’s also important to perform crunches with proper form to avoid strain on the neck and lower back.

2. Sit Ups

Sit-ups are a popular exercise that targets the abdominal muscles, including the upper abs.

Technique

Lie on your back with your knees bent and your feet flat on the ground.
Place your hands behind your head or cross them over your chest.
Contract your abs and lift your shoulders off the ground, while simultaneously lifting your torso off the ground.
Exhale as you lift and inhale as you lower yourself back down.

Sit-ups work the upper abs in a similar way to crunches. By lifting your shoulders and upper back off the ground, you are flexing the spine and engaging the rectus abdominis. This muscle is located in the centre of your abdomen and is responsible for the “six-pack” appearance. By performing sit-ups, you are strengthening and toning this muscle.

The external obliques, located on either side of the rectus abdominis, are also activated during sit-ups. They help with twisting and bending movements, and by engaging them during sit-ups, you can improve your overall core strength and stability.

3. Bicycle Crunches

Bicycle crunches are a variation of the traditional crunch exercise that targets the upper abs as well as the obliques.

Technique

Lie on your back with your knees bent and your feet flat on the ground.
Place your hands behind your head, with your elbows pointing out to the sides.
Lift your shoulders off the ground, while simultaneously bringing your right knee towards your chest and extending your left leg.
Rotate your torso so that your left elbow meets your right knee.
Switch sides, bringing your left knee towards your chest and extending your right leg. Rotate your torso so that your right elbow meets your left knee.
Continue alternating sides for a set number of repetitions.

Bicycle crunches work the upper abs by involving the same flexion movement as traditional crunches. By lifting your shoulders off the ground, you are engaging the rectus abdominis muscle, which runs vertically along the front of your abdomen and is responsible for the “six-pack” appearance.

In addition to targeting the upper abs, bicycle crunches also work the obliques. By rotating your torso and bringing your elbow to your knee, you are engaging the external obliques, which are located on either side of the rectus abdominis. The internal obliques, which are located beneath the external obliques, are also activated during bicycle crunches.

Overall, bicycle crunches are a great exercise for working the entire core, with a focus on the upper abs and obliques. They can help improve your core strength and stability, as well as your overall athletic performance.

4. Reverse Crunches

Reverse crunches are an exercise that targets the lower abs, but they also engage the upper abs as a stabilizing muscle.

Technique

Lie on your back with your hands by your sides, palms facing down.
Bring your knees up towards your chest and lift your feet off the ground, so that your thighs are perpendicular to the ground.
Contract your abs and lift your hips off the ground, curling your lower back towards your chest.
Lower your hips back down to the ground and repeat for a set number of repetitions.

Reverse crunches work the upper abs as a stabilizing muscle because they require you to keep your upper body still while you lift your hips off the ground. By keeping your shoulders and upper back on the ground and engaging your abs, you are working the rectus abdominis muscle, which runs vertically along the front of your abdomen and is responsible for the “six-pack” appearance.

While reverse crunches primarily target the lower abs, they are still a great exercise for working the entire core, including the upper abs. They can help improve your core strength and stability, which can have a positive impact on your overall athletic performance.

5. Plank

The plank is an isometric exercise that targets the entire core, including the upper abs.

Here’s how to perform a basic plank:

Start in a push-up position, with your hands on the ground and your arms extended.
Lower yourself down so that your forearms are resting on the ground and your elbows are directly beneath your shoulders.
Extend your legs behind you so that your body forms a straight line from your head to your heels.
Contract your abs and hold this position for a set amount of time.

The plank works the upper abs in several ways. By holding your body in a straight line, you are engaging the rectus abdominis muscle, which runs vertically along the front of your abdomen and is responsible for the “six-pack” appearance.

In addition, the plank requires you to maintain a stable spine, which means that the deep transverse abdominis muscle is also engaged. This muscle runs horizontally across the abdomen and helps to stabilize the core.

The plank is a great exercise for working the entire core, including the upper abs, and can be done anywhere without any equipment. It can help improve your core strength and stability, which can have a positive impact on your overall athletic performance. To get the most benefit, it’s important to maintain proper form and to gradually increase the duration of your plank as your core strength improves.