Effective Upper Abdominal Workout for 6-Pack Definition

1

Circuit 1: Sprinter Situp

Why it rocks: “Any 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,” says Wilson.

Good for: Rectus abdominis, obliques

How to:

1. Start lying on your back with hands by sides and legs extended straight on the floor.
2. Explosively sit up, bringing right knee toward chest, right arm back, and left arm forward at 90-degree angles.
3. Reverse the motion with control and repeat on the other side. That's 1 rep.

2

Bicycle Crunch

Why it rocks: 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.

Good for: Rectus abdominis

How to:

1. 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.
2. 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.
3. Return to start and repeat on the other side. That's 1 rep.

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3

Plank To Toe Touch

Why it rocks: “This is a great move to add to your warmup on upper body days since it helps increase blood flow, warms the body, activates the core, mobilizes the shoulders, and stretches the hamstrings,” says Wilson. Not to mention, you’ll feel a major burn in the upper core when decelerating into the plank position.

Good for: Rectus abdominis, obliques, transverse abdominis (inner core)

How to:

1. Start in plank position.
2. Engage lower abs and lift hips to pull body into an upside down “V” shape while reaching right hand back to touch left ankle. (Heels stay high the whole time.)
3. Slowly return to start. Repeat on the opposite side. That’s 1 rep.

4

Circuit 2: Toe Reach

Why it rocks: “This 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,” explains Wilson. “However, keeping your legs straight and stable will still engage those lower abdominals as well.”

Good for: Rectus abdominis

How to:

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

Make this move less challenging by using bodyweight only.

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5

V-Up

Why it rocks: “The chest rising towards the sky means the rectus abdominis is working hard, and this is definitely one of the more advanced movements where we’re not just crunching or rolling our torso up, but rather lifting it up maintaining a neutral spine and heightening the demand on the core,” notes Wilson.

Good for: Rectus abdominis, transverse abdominis

How to:

1. Start lying on your back with legs extended and arms by sides, both on mat.
2. In one movement, lift the upper body, arms, and legs, coming to balance on the tailbone, forming a "V" shape with body.
3. Lower body back down. That's 1 rep.

Make this move more difficult by holding a light weight.

6

Plank Knee-To-Nose

Why it rocks: “The isometric hold of the plank fires up the upper abdominals and is going to require some added anti-rotation stability balancing on one leg,” says Wilson.

Good for: Rectus abdominis, obliques, transverse abdominis

How to:

1. Start in a high plank position with your right foot lifted slightly up off the floor.
2. Exhale and pull the right knee toward the chest while rounding the spine to bring nose toward knee.
3. With control, reverse movement to return to plank position with right foot lifted. That's 1 rep.

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7

Circuit 3: Crunches

Why it rocks: Crunches are a tried-and-true upper abdominal staple for a reason, says Wilson. “This 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.”

Good for: Rectus abdominis

How to:

1. Start on your back with knees bent, feet flat on the floor, and hands behind head.
2. Keeping lower back pressed into the mat and belly button pulled in, lift chest toward the ceiling until shoulder blades come off the mat.
3. Lower down. That's 1 rep.

8

Alternating Leg Lowers

Why it rocks: “This movement will require you to keep your upper abs ‘locked in’ and stable while you move the lower half,” says Wilson. “Your 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.”

Good for: Rectus abdominis, obliques, transverse abdominis

How to:

1. Lie on your back. Keep hands by hips with lower back pressed into the mat.
2. Lift both legs up to point straight toward the ceiling.
3. With feet flexed, slowly lower right leg down.
4. Bring the right leg back up.
5. Repeat with the left leg. That's 1 rep.

Make this move more difficult by extending arms up toward the ceiling or straight back overhead.

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9

Inchworm

Why it rocks: 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.

Good for: Full body

How to:

1. Start standing at the back of the mat with feet hip-width apart and arms by sides.
2. 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.
3. Pause, then slowly reverse the movement to return to start. That's 1 rep.

10

Circuit 4: Jacknike Pullover

Why it rocks: “Holding 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,” 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.

Good for: Rectus abdominis, obliques, transverse abdominis, shoulders

How to:

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

Make this move more difficult by increasing the weight used. Make it easier by removing the weight.

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11

Hollow-Body Hold

Why it rocks: “The demand on the abdominals to keep your upper half stable and elevated will get intense, but the time under tension really brings the fire,” says Wilson. “You 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.”

Good For: Rectus abdominis, obliques, transverse abdominis

How to:

1. Start lying on your back with your arms extended overhead on the floor and legs out straight resting on the mat.
2. 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.
3. Hold at the top for 30 seconds, then lower back to the mat with control.

12

Mountain Climbers

Why it rocks: 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. “Mountain climbers are also great for building cardio endurance, balance, agility, hip strength, and mobility, on top of core-strengthening benefits.”

Good for: Full body

How to:

1. Start in a high plank position.
2. 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.

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13

Plank Shoulder Tap

Why it rocks: “This is one of my favorite anti-rotation movements that really challenges the obliques and upper abs to keep your body stable,” says Wilson. “If you're doing it right, nothing should be moving besides your arm while performing each rep and you'll feel the burn immediately.” Added bonus: This is a great way to build rotational strength without putting unnecessary pressure on the spine.

Good for: Full body

How to:

1. Start in a high plank position, with shoulders stacked over wrists and feet slightly wider than hips distance.
2. Without letting your body rotate or your hips rock side-to-side, touch your left shoulder with your right hand.
3. Lower right hand to the starting plank position.
4. Repeat on the other side. That’s 1 rep.

Andi Breitowich is a freelance writer who covers health, fitness, relationships, beauty, and smart living. She is a graduate of Emory University and Northwestern University's Medill School of Journalism. Her work has appeared in Women's Health, POPSUGAR, Food & Wine, What To Expect, Cosmopolitan, Men's Health, and elsewhere. As a former collegiate pole vaulter, she loves all things fitness and has yet to meet a group workout class she doesn't like.