Well-defined abs show the world that you really take your fitness seriously. While building a big back or adding mass to your shoulders is an obvious sign that you train regularly, unleashing a 6 pack shows that your diet and workouts have been on point for a considerable period of time.
The combination of low body fat and well developed abdominals are essential, and the upper abs tend to be a little easier to expose than the lower abs. There are a couple of reasons for this, but the most common is that most people tend to store more fat around the lower stomach and it’s often the last to come off.
If you’re training hard but haven’t quite hit the point where your body fat is low enough to expose the full 6 pack, then it’s worth focusing on the upper abs to help them pop a little more. This upper ab workout will help add definition, and most of the movement will hit the lower abs too – meaning you’ll have definition across the entire abdominal region once your body fat drops a little lower.
Core work is usually best added to the end of your normal workout, so look to include this every second day you train. This will allow you to hit the upper abs often without risking over training the area.
- Seated Cable Crunches 2 x 8
- Air Bike 2 x 12 each side
- Stability Ball Crunch 2 x 12
- Ab Rollout 2 x 8
Seated Cable Crunches
- Set up the high cable on the pulley and place a flat bench underneath
- Hold the rope over your shoulders and sit with your back facing the stack
- Keeping your hips steady and your feet firmly on the floor, flex at the waist and bring your elbows to your knees
- Slowly raise back up to the starting position
- Set up flat on the mat with your hands over your ears
- Lift up your legs, bending your knees until your calves are parallel to the floor
- Bring your left elbow up and across to meet your right knee
- Lower back down, then repeat the movement with your right elbow to your left knee
- Alternate sides until your reps are complete
Stability Ball Crunch
- Set up on a stability ball with your feet firmly on the floor
- Your lower back should be over the centre of the ball
- Lie back and place your hands across your chest
- Raise yourself up with your chest and shoulders, focusing on contracting the abs
- Slowly lower yourself back to the starting position
- Set up by kneeling on the floor with a barbell in front of you
- Grip the barbell around shoulder width with an overhand grip
- Slowly start to roll the bar forward until your back is straight, keeping the knees bent and your feet off the floor
- Keep you arms straight throughout
- Roll the bar back under your shoulders and return to the starting position