Upper Abs and Middle Abs: effective Exercises

9th December 2018
If you want to work out both your upper abs and middle abs, this article will show you the exercises you need to get results. Take note!

If you want a body that looks good, it’s important to try to eliminate those extra pounds so your abs are visible. In this article, we’ve prepared a list of the best exercises for your upper abs and middle abs. So take note and include your favorites in your routine!

Of course, there is a wide variety of exercises to target the upper abs and middle abs. However, these need to be complemented by gym workouts and cardio. Similarly, you need to maintain a healthy diet in order to have a six-pack. Keep reading to learn about the best exercises for getting the results you want.

The best exercises for the upper abs and middle abs

1. Inverted crunches

The first exercise on the list is the inverted crunch. You’ll need a bench with handles on one end. Using both hands, reach behind your head (or on either side) and grab the handles. Bend your knees as much as possible, and position them so that they face up. Your heels should be as close to your buttocks as possible without lifting your pelvis off the bench. Keep the soles of your feet flat on the bench.

Then, pull your knees in toward your face, adjusting your back as you lift your pelvis. Once your knees reach your upper body, hold the position and contract your abs. Lower the knees and glutes slowly until the pelvis returns to the bench. Don’t let your feet touch the bench until you’ve completed all the repetitions.

2. Hanging leg raises

Without a doubt, this is one of our favorite exercises for working the upper and middle abs. In order to do this exercise, you’ll need a bar. First, position yourself in front a the bar and place your palms behind your head while looking straight ahead. Then, raise your legs until they’re parallel to the ground.

Woman doing leg raises

At this point, your body should be in an “L” shape, with the legs in a horizontal position, and the torso vertical. This is your starting position. To continue, move your chest toward the bar while keeping the body upright. Puff out your chest as you exhale during the movement. Don’t forget that the elbows should be pointing toward the sides, not forward. Slowly lower your body back to the starting position, allowing the arms to extend fully as you inhale.

“In order to succeed, we must first believe that we can.”

– Nikos Kazantzakis –

3. High pulley crunches

You can also use a machine to develop your upper abs, thanks to the pulley machine. One of the advantages it offers is the possibility of increasing or decreasing the resistance by using heavier or lighter weights. Meanwhile, it allows for full-length movements while also working the lower back.

Maintain your upper body’s position as you perform each repetition. Don’t forget that you can do this upper ab exercise standing or kneeling. To do the exercise, position yourself in front of the high pulley (one with a cord accessory). Hold the cord with both hands and bend your waist as you contract the abs, with the elbows moving toward your mid-thighs. Exhale as you do this part of the movement, and hold the contraction for one second. Slowly return to your starting position as you inhale. Make sure you maintain a constant tension in the abs throughout.

4. Sit-ups with a stability ball

Lastly, we’ve included an exercise you can do with a stability ball. It’s very simple and effective, and the equipment makes the exercise a lot more fun.

Woman using stability ball

The stability ball will allow you to work the muscles responsible for the body’s stability, which includes the abs. To do the exercise, position your back on the ball and make it roll forward while maintaining your body’s stability.

Finally, don’t forget that this list of the best exercises for the upper abs and middle abs represents just some of the options you should include in your workout routine. We’re confident that with proper exercise and some dietary changes, you’ll get the abs you’ve always wanted.