Upper Ab Workout: 6 Moves for Defined Upper Abs
Build defined upper abs with 6 exercises: crunches, sit-up variations, curl-ups and more. Form tips, sets, reps and why upper abs often show first.
By Ayoub Farid · · 2 min read
Good news: for many people the upper abs are the first to show. They're often where the rectus abdominis is thickest and where fat tends to leave earlier than the lower belly. This workout focuses on exercises that curl your ribcage toward your pelvis, the movement that emphasizes the upper portion of your abs.
The upper ab workout
Two to three rounds, 20 seconds rest between moves.
1. Crunch: 15 reps
The foundation. Curl your ribs toward your hips, keep your lower back on the floor, pause at the top. How to do a crunch.
2. Curl-up: 10 reps
A smaller, very controlled crunch with one knee bent and hands under your lower back. Popular in physiotherapy because it's gentle on the spine.
3. Crunch with arms overhead: 10 reps
Arms extended behind your head makes the lever longer and harder. Keep your arms by your ears.
4. Toe reach: 12 reps
Legs straight up to the ceiling, reach your hands toward your toes by curling your upper body.
5. Quarter sit-up: 12 reps
Like a crunch with slightly more range. Keep it controlled.
6. Hollow body hold: 20 seconds
Finish with an isometric to train the whole front line. Hollow body hold.
Sit-ups vs crunches for upper abs
Crunches keep tension on the abs with less hip flexor involvement. Full sit-ups use more hip flexors. Both have a place. See sit-ups vs crunches.
Adding resistance
Once you can do 20 clean crunches, add load:
- Hold a plate or dumbbell on your chest
- Use a cable crunch at the gym
- Do decline crunches on a bench
More in gym ab workout and progressive overload for abs.
Don't forget the rest of your core
Training only upper abs leaves gaps. Balance this workout with lower ab, oblique and stability work. AbBlitz has 23 upper ab exercises in its library and rotates them with the other zones in your plan.
Muscles worked
The rectus abdominis runs from your lower ribs and breastbone down to your pubic bone. When you curl your ribcage toward your pelvis, as in a crunch, the upper fibers tend to be more active. When you curl your pelvis toward your ribs, as in a reverse crunch, the lower fibers do more. The obliques assist both, especially in crunch variations with rotation.
Weekly plan
Upper ab work two or three times a week is plenty, combined with lower ab and oblique sessions. A simple rotation:
- Mon: upper ab workout
- Wed: lower ab workout
- Fri: oblique workout
Add a plank or dead bug to each session for stability.
Frequently asked questions
Why do my upper abs show but not my lower abs?
Fat often stays longest on the lower belly. Keep losing fat gradually and the lower abs follow.
Can crunches hurt my back?
For most healthy people, controlled crunches are fine. If you have back issues, try curl-ups or talk to a physiotherapist.
How many crunches a day for upper abs?
Quality matters more than numbers. Two or three sets of 12–20 controlled reps is plenty.
My neck hurts during crunches, what should I do?
See neck pain during crunches for fixes.