Best Upper Ab Workouts: 5 Upper Ab Workouts for Home and 5 for the Gym

To achieve strong, defined upper abs, you need consistency and hard work. But above all else, you need targeted exercise.

Whether you’re hitting the gym or working out at home, knowing the best upper ab workouts will help you sculpt your core and improve your overall fitness in a quicker and more effective manner.

This guide contains all you need: we will cover the best upper ab workouts for the gym, the most effective upper ab workouts at home, and help you differentiate between upper ab exercises that are tailored for men and those for women. 

Why Focus on Upper Abs?

Upper ab workouts are important because they help enhance your athletic performance, reduce back pain, and build a toned midsection.
The upper abs are part of your rectus abdominis, a part of the body that plays a critical role in posture, stability, and core strength.

Working Out the Upper Abs: Best Exercises, and How to Target Them

Your abs should be worked out like any other muscle: an effective strategy is to choose exercises that best target them, and use weights to enhance effectiveness. For upper abs, especially, choose exercises that allow your body to go from a fully stretched to a fully contracted position. 

Your abs are supposed to be worked isometrically, so by doing workouts that stabilise your core and spine, you can get the results you want 

For reps and resistance, aim for about 8-12 reps or more if you can maintain proper form. Becauseupper ab muscles recover quickly, you should be able to do reps each session after taking breaks. 

Best Upper Ab Workouts at the Gym

Some of the best and most effective upper ab workouts to do at the gym are cable crunches, decline bench situps,  weighted crunches, hanging leg raises and ab rollouts.

These workouts target your upper abs, and are accomplished using a variety of equipment that will provide the resistance you need to build, sculp and strenghten those upper abs.

Here are the some tips on how to perform these  upper ab workouts to do at the gym:

1. Cable Crunches

Cable crunches are an effective workout if you are looking to build definition and strength in your upper abs: the cable provides constant tension, which means upper ab activation is maximized.

To perform cable crunches, start by kneeling in front of a cable machine and attaching a rope to the pulley. Then hold the rope near your head and crunch forward, engaging your upper abs.
Return to the starting position and go again.

2. Decline Bench Sit-Ups

The added incline in a decline bench sit-up intensifies resistance and targets the upper abs more effectively. Decline bench sit-ups are especially efficient for men aiming for sculpted abs and women seeking a more challenging core workout.

To do a decline bench sit-up, start by securing your feet on a decline bench. Then lower your torso until it’s parallel to the ground, and crunch up. Repeating this exercise is guaranteed to help you build a strong core.

3. Weighted Crunches

Weighted crunches is an excellent choice for building your upper abs because the adjustable weights allow you to progressively overload your abs and push them to expand.

This makes it one of the best upper ab workouts, especially for beginners and intermediate gym-goers who want a controlled and safe workout.

To do a weighted crunch machine, start by siting on the machine. Then grip the handles and crunch forward against resistance.  

4. Hanging Leg Raises

Hanging leg raises is an advanced workout, and it is great because it not only engages the upper abs, but also increases your grip and overall core strength. They are best for experienced athletes and fitness enthusiasts.

 
To do hanging leg raises, hang from a pull-up bar and lift your legs to waist height. Focus on contracting your upper abs as you repeat over and over again.

5. Ab Rollouts (Using a Wheel or Barbell)

Ab rollouts is great because it engages the upper abs through a full range of motion, while challenging your stability.
To perform ab rollouts, start on your knees, holding an ab wheel or barbell. Then roll forward slowly, keeping your core tight. 

Return to the starting position and roll forward again. This exercise is great for both men and women looking for an advanced core workout.

Why Gym Workouts Are Great for Upper Abs

If you have the time and resources, it is better to do your upper ab workouts at the gym. There, you can find the machines, weights, and cables that enable progressive overload.

Moreover, the gym environment can help you stay focused and consistent and trainers and staff can provide tips to optimize your upper ab workouts.

Best Upper Ab Workouts at Home

However, if you do not have the time, resources or opportunity, upper ab workouts at home can also be highly effective. With minimal or no equipment, you can still achieve impressive results.

For the best upper ab workouts to try at home, basic crunches, bicycle crunches, v-ups, planks with shoulder crunches and reverse crunches. are highly recommended. These  exercises are easy to do and they target your upper abs specifically and effectively.

1. Basic Crunches

Crunches target the upper abs directly, which makes it a staple for home upper ab workouts. Also, it is great for beginners of all fitness levels.

2. Bicycle Crunches

Bicycle crunches combine upper ab activation and rotational movement, which makes them intense and effective for your upper abs. It is also a great option for women aiming to tone and men looking to burn calories.

To perform bicycle crunches at home, lie on your back and lift your legs off the ground. Alternate bringing your elbow to the opposite knee in a pedaling motion.

3. V-Ups

If you are an intermediate to advanced exerciser looking to improve your upper abs, you should definitely try out V-ups. V-ups are a great workout for your upper abs: they engage the entire core while putting more focus on the upper abs.

Lie flat on the ground, then simultaneously lift your legs and torso, reaching for your toes.

4. Plank with Shoulder Taps

 Planks build core stability and strengthen the upper abs. You can also do planks at home, and it is a functional, low-impact upper ab workout for both men and women.

Get into a high plank position. Tap one shoulder with the opposite hand, keeping your hips stable.

5. Reverse Crunches

Reverse crunches are a gentle yet effective exercise that targets the upper abs and can easily be done at home. Also, anyone can do reverse crunches, from beginners to people with joint concerns.

Performing a reverse crunch is quite easy: lie on your back, lift your legs, and curl your hips off the floor, engaging your core.

Why Home Workouts Are Better for Upper Abs

The unique advantage of doing your upper ab workouts at home is that it is super convenient: no travel time is required; you can work out anytime. Also, working out at home is ideal if you are a beginner who prefers working out in a private setting.

How to Specifically Target Your Upper Abs: Best Exercises and Options

There are four main options for targeting your upper abs:

• Do specific exercises for the upper abs (cable crunches, dragon flags, or ab rollouts).
• Train them with weights like other muscles (crunches with dumbbells, decline crunches, or seated crunches).
•  Use an ab wheel for progressive overload
• Pay attention to nutrition

1. Exercises Best for Targeting Upper Abs

To target the upper abs with exercises, you need exercises that allow the upper body to go from a fully stretched position to a fully contracted position. This covers many exercises, from cable crunches to leg raises to ab rollouts.

• At home, go for knee raises, planks, hanging leg raises, ab wheels, and leg lifts because you can do them anywhere.
• In the gym, go for dragon flags, rope crunches, or heavy compound movements like deadlifting, squatting, etc. Dragon flags are the most popular when it comes to targeting the upper abs in the gym.

2. Targeting Upper Abs With Weights

Another effective way to target the upper abs is with weights. Crunches always stand out when it comes to exercises that target the upper abs. There are many types of crunches, and you can position the weight  differently for effective results:

Weighted Crunch Variations  for specifically targeting the upper abs

• Crunches with weight behind your head: Creates a longer moment arm, forcing your abs to work harder.
• Crunches with a heavy dumbbell on your upper chest: Increases tension during contraction.
• Decline crunches with weight behind your head: Maximizes upper ab engagement.
• Seated crunches with dumbbells or a weight plate: Allows precise control of resistance.

Pro Tip:

Focus on slow, controlled movements. Avoid jerking the weight; the goal is maximum contraction and stretch.

3. Targeting Upper Abs By Losing Fat

If you are a beginner, a caloric deficit and fat loss are a great starting point for building up to the upper abs. For most people (men and women), achieving around 15-20% body fat for definition is ideal.

Here are some tips for fat loss while building upper abs  

• Maintain a caloric deficit through diet and activity.
• Perform compound exercises like deadlifts, squats, and military presses to burn calories while strengthening the core.
• Include exercises that stabilize the spine and core, such as planks, to enhance abdominal visibility.

Remember: Diet reveals your abs; exercise builds their size and shape.

4. Use an Ab Wheel

The ab wheel is one of the most effective tools for targeting upper abs. Using an ab wheel works because it requires your core to stabilize your spine while extending and contracting fully, giving you both strength and definition.

Tips

• Start on your knees to reduce load and avoid injury.
• Roll slowly forward, keeping your core tight, and avoid letting your back sag.
• Pull back to the starting position using your abs, not your arms.
• Progress to standing rollouts as your strength improves.

Ab wheels engage upper abs, lower abs, and obliques simultaneously, making them a versatile tool for home or gym training.

Upper Ab Workouts for Men vs. Women

Upper ab workouts are generally unisex: in terms of effectiveness and benefits, there is not much difference between a man and a woman. 
However, men and women often have different goals even when it comes to upper ab workouts. And if you aim to attain specific goals, there are certain upper abs exercises that cater more to men than women and vice versa. 

Upper Ab Workouts: Men vs Women

Men and women often differ in where body fat is stored, affecting how quickly abs become visible. However, the exercises themselves work for both sexes.

• For men, the upper abs may be harder to reveal because fat tends to accumulate around the stomach. Weighted exercises and compound movements can accelerate results.
• For women, fat distribution (hips, thighs, breasts) may make the upper abs show slightly earlier, though full definition still requires consistent training and diet.

Upper Ab Workouts for Men

The best and most effective upper ab workouts for men are cable crunches, decline bench sit-ups, and ab rollouts. These are great for building definition and strength, and they work great because men often prefer exercises with heavier resistance to achieve a sculpted, muscular core.

Upper Ab Workouts for Women

For women, the best upper ab workouts are plank variations, bicycle crunches, and reverse crunches. These are excellent for toning and core stability since women tend to prioritize functional and endurance-based exercises.

Working out at Home? Save Costs With Zelus Fitness

With the right machines, your upper ab workouts at home can be just as effective as at the gym. Here are five pieces of exercise equipment to help you work your upper abs at home in a convenient manner while saving costs and building core strength.

1. A Pull-up and Dip Tower

A pull-up and dip tower is the most effective exercise equipment when it comes to strengthening your upper core. The various grips allow you to target your abs, triceps, upper back, chest, traps, shoulders, and more. 

This Strength Tower from Zelusfitness is a multipurpose pull-up squat station with a deadlift bench. It is compact, the height is adjustable, and it has a fold-up workout bench to save room in small spaces.

2. Cardio ab and Crunch Machine

Cardio and crunch machine is smaller than a pull-up and dip tower but enables a more targeted upper ab workout.

It helps sculpt your upper abs and side obliques while limiting stress to your neck, back, and shoulders. It also takes up less space and is portable, making it perfect for your home workouts.

Zelus’ Ab coaster features a foam padded knee pad and extra-long curved rails, allowing more targeted and effective workouts than other exercise equipment.
The incline locks at four levels to offer everything from gentle toning to hardcore HIIT.

3. A Vibration Plate

A vibration plate gives you powerful but controlled vibration to work your supporting muscles and stimulate circulation as you exercise. They come with a digital control panel that tracks your speed level, duration, and settings as you go.

This 500W vibration plate from Zelus adapts to your needs. With 3 preset modes and 99 speed levels, find the ideal intensity for your body.

4. A Weighted Vest 

Wearing a weighted vest is an easy way to add strength to your fitness routine.  Pairing a weighted vest with your usual upper ab workouts will accelerate your results and help strengthen, form, and sculpt those upper abs in no time.

This Adjustable weighted vest from Zelus comes with 20 iron sandbags weighing 0.5 kg each that easily slide into the 20 pockets around your torso to add up to 10 kg to your workout.

FAQ: Upper Ab Workouts

1. Which is the hardest upper ab workout?

Dragon flags and standing ab wheel rollouts are considered the most challenging because they require strength, control, and full-body stabilization.

2. Can you isolate your upper abs?

You can emphasize them with exercises that focus on upper-body curling (like cable crunches or weighted crunches), but complete isolation is difficult since abs work together as a unit.

3. What are common mistakes for upper ab workouts?

• Using momentum instead of controlled movement.
• Arching the back during rollouts or crunches.
• Overtraining without proper recovery.
• Ignoring diet, which limits the definition.

4. What not to eat when working on upper abs?

• Highly processed foods and sugars.
• Excess refined carbs.
• Heavy, greasy meals before workouts.

Focus on protein, fiber, and whole foods to support fat loss and muscle definition.

Conclusion

Gym workouts provide access to advanced equipment for building strength, while upper ab workouts at home offer convenience and flexibility.

Whether you’re a man looking to build a muscular core or a woman aiming for toned abs, these exercises, combined with the equipment from Zelus, can help you achieve your goals.
Start incorporating these exercises today and get on the path to a stronger, healthier core!