Login
Sign Up  |  

Upper Ab Workout

Type: Ab Workout

This upper ab workout is designed to increase the size and definition of the stomach muscles. It will help to develop a strong, toned, muscular set of abdominals that will not only look good but will add strength and stability to your whole core.

Achieving a toned 'six pack' stomach is about 2 things, low body fat levels and strong toned abdominal muscles. Try this workout once a week for 4 weeks, to really enhance and develop the abdominals to the next level.

Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
More
UPPER AB WORKOUT
Instructions:
  • Perform 1 set and do as many reps as possible within the allotted time.
  • Rest for a minimum of 2 mins between sets.
  • Progress by reducing the rest time by 15 secs each week until you reach 1 min.
  • Perform each exercise at a slow controlled pace focusing on technique.
  • Tense the abdominals during each exercise for maximum gains.
Exercises: Show All | Hide All
1

Upper Ab Workout

Crunch, Iron Cross
30 secs 
Right elbow to left knee
 
Targets: 
Muscle Groups:
Obliques
Abdominals
 
Description: The iron cross sit up is an effective exercise for developing the abs, and is performed by extending the arms and legs, then crunching one elbow to the opposite knee. Below you'll find a video guide and step by step instructi ...

» More Information


Bicycle Crunch
60 secs 
Consciously contract your abs during each rep
 
Targets: 
Muscle Groups:
Lower Abs
Obliques
Upper Abs
 
Description: The bicycle crunch develops strong abdominal muscles along with balance and coordination. A very challenging exercise which requires a reasonable level of core strength and balance.

» More Information


Crunch, Iron Cross
30 secs 
Left elbow to right knee
 
Targets: 
Muscle Groups:
Obliques
Abdominals
 
Description: The iron cross sit up is an effective exercise for developing the abs, and is performed by extending the arms and legs, then crunching one elbow to the opposite knee. Below you'll find a video guide and step by step instructi ...

» More Information


Bicycle Crunch
60 secs 
Consciously contract your abs during each rep
 
Targets: 
Muscle Groups:
Lower Abs
Obliques
Upper Abs
 
Description: The bicycle crunch develops strong abdominal muscles along with balance and coordination. A very challenging exercise which requires a reasonable level of core strength and balance.

» More Information


Plank, Elbow
45 secs 
 
Targets: 
Muscle Groups:
Abdominals
Chest
Lower Abs
Triceps
 
Description: The elbow plank is an effective exercise for developing the abs, and is performed by holding a plank pose for a prolonged period. If your goal is to achieve six pack abs, then the plank exercise is definitely one to include ...

» More Information


Superman
30 secs 
 
Targets: 
Muscle Groups:
Lower Back
Upper Shoulders
 
Description: The superman is an effective exercise for strengthening the lower back. It is relatively straight forward to master and can be performed by beginners. It's a complimentary exercise to the abdominal crunch as it works the oppo ...

» More Information


Print Workout 

 Intensity Levels

Level Intensity (Int) Goal Examples & Guide Lines
5 Low N/A Daily activities. Normal Breathing, Talking (>2 hrs)
6 Low Moderate N/A Brisk Walk, Slow Jog, Normal Breathing & Talking (1 - 2 hrs)
7 Moderate CV: Endurance Jogging - Fast breathing. Talk just okay (> 20 min)
8 High Moderate CV: Race pace Fast Jog - Heavy breathing, Talk broken (>10 min)
9 High CV: Sports Hard run - Breathing heavy. Talking hard. (1-3 min)
10 Maximum CV: Speed Sprint - V. hard breathing. Talk impossible. (5 -8 sec)

 Workout Saftey

All exercises should be completed with proper technique maintaining good posture throughout. Use technique and posture failure as an indicator as to how challenging you find the resistance or exercise position. Optimize the resistance and exercise type according to your own ability.

It is important to incorporate exercises that cover all major muscle groups into your main workout to ensure a balanced program. Focusing too much on one muscle group can cause muscular imbalances.

Taking these guidelines into consideration means that you will get far more from your workouts, advance quicker and help reduce the risk of exercise related injury.

Always seek professional advice from a qualified fitness instructor before attempting any exercise or workout.

Other Ab Workouts you should try

Quick and Easy Ab Workout
Level : Beginner
» View Workout
Home Abdominal Workout
Level : Beginner
» View Workout
Six Pack Abs Workout
Level : Intermediate
» View Workout
Complete Ab Workout
Level : Advanced
» View Workout
Killer Ab Workout
Level : Advanced
» View Workout
Are you a great trainer?
Join hundreds of brilliant fitness trainers and build your brand - and make money - by creating your own interactive online fitness company on WorkoutBOX. It’s easy and FREE!
» Learn more
About Us  |  Trainers  |  Support  |  Terms of Use  |  Privacy Policy
© 2009-2014 WorkoutBOX.com