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Why The "Healthy Eating Is Too Expensive" Excuse Isn't Legitimate Anymore (And How To Kick It Out For Good)Image: Earth911 [A]s humans, we love to justify our actions — especially when it comes to ones we know could be better. "I would love to eat healthier, but it's too expensive," is an... -
Rise And Shine (Literally): Soaking Up Morning Rays Could Help Keep Off Weight [Study][N]ext time you reach to hit the snooze button a fourth time, think again. The sunshine waiting for you out the window might be more valuable than you think. A recent study from Northwestern... -
Automate & Accelerate Your Workouts With The GYMBOSS HIIT Timer [GIVEAWAY]*Disclosure: GYMBOSS sent out 1 interval timer for testing purposes and is graciously giving away 5 units to all Lean It UP readers. This article is otherwise unsponsored. [T]hink less, DO... -
Nutrition Knock-Out — The Hidden Google Food Hack You Didn't Know Existed[W]ant to know the answer to the most complex of questions? Just Google it. We know the phrase all too well. But here's a secret Google food hack that you likely haven't used. And it's so easy,... -
Get Empowered To Crush Your Own Goals (Without A Trainer) With The Spitfire Athlete AppImage: iTunes [W]hy show when you can teach? That was the mentality behind the creation of a new, comprehensive fitness app: Spitfire Athlete. The app was developed by Nidhi Kulkarni and... -
Start Marinating Your Steak In BEER, Because Science Says It Fights Cancer [Study][T]here aren't many combos that top beer, beef, and barbecues. Any grill maestro and summertime pro already knows that. But as it turns out, the marriage of all 3 — together — might... -
[Recipes] The Green Ginger Monster Protein Smoothie[G]o GREEN and let a waterfall of heavenly ripples cascade down your throat. The Green Ginger Monster is a radiant, light, uber-refreshing protein smoothie that's cracking with an explosive,... -
Miracle Melons — Crunching On This Superfruit Might Help Lower Blood Pressure [Study]Image: The Heart Link Network [J]uicy, delicious, and only about 46 calories per cup, watermelon is a refreshing addition to any diet. But could there be more to this juicy fruit? A small... -
Experts Explain Why Being Underweight Might Be MORE Dangerous Than Being Obese [Study]Image Source: Medical News Today [I]t's not difficult to find information about how being overweight or obese is tied to earlier death. But a study released in March of 2014 revealed that we... -
Treadmill Desks: Research Shows It Pays To Go The Extra Mile While In The Office [Study][T]ired of spending your 9 to 5 work day (or longer) slumped over in a chair? Get up — a recent year-long experiment published in PLOS ONE revealed that treadmill desks could offer health,... -
[WOTM, 04/2014] Sculpt The Ultimate Beach Body With The SUMMERTIME SHRED Workout Shuttle[W]ell hello there, April. We're officially 8 weeks out from June 1, aka the universal beach body reveal date. Cue mass hysteria. Don't freak. THERE'S TIME TO DO THIS. Using a careful combo of... -
[Study] Caffeine Cravings — New Research Says That You Should Watch Your Intake Of This Sneaky Stimulant[C]affeine is the most widely used drug in the world. 90% of adults take advantage of it regularly, with an average intake of 200mg+ per day. Surprising? Probably not. Problematic? Researchers say...
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The 12 Best Upper Ab Exercises; Miracle-Gro To Annihilate Your Rectus Abdominis & Cultivate A Six-Pack That Pops
The colloquial “six-pack” muscles are the visible product of a strong, chiseled-out, well-defined rectus abdominis — the symmetrical, 2-by-3 columns of tantalizing midsection meat spanning from pecs-to-pelvis (they can be asymmetrical as well, it’s genetics).
While the obliques, serratus (the diagonal finger-like muscles below the pecs), lower abs, and transverse abdominis are each requisite elements of an elite core, the rectus abdominis (RA) is arguably the trump muscle that unlocks six-pack potential. It’s the meat-and-potatoes (or, better yet, salmon and goji) that helps the abs look like they’re always freshly pressed by a waffle iron and chiseled out with a fiery vengeance.
The surest way to add substance, striation, and density to the RA — and ultimately help the region pop — is with a heavy dose of effective, challenging upper ab exercises.
Our list of the 12 Best Upper Ab Exercises is abdominal Miracle-Gro. Use it as potent fuel to recalibrate your routine and annihilate your RA, leaving it prepped-and-primed to sprout budding little abs from the inside-out.
*As always, your abs won’t “pop” if there’s blubber plastering your core. Diet (read part 1 here) and a foundational workout routine/ample cardio are absolutely KEY — effective ab exercises are only one small contributor to a lean, healthy body.
The 12 Best Upper Ab Exercises; Miracle-Gro To Annihilate Your Rectus Abdominis & Cultivate A Six-Pack That Pops
Upper Abs Exercise 1: Wide-Leg Cross Sit Ups
How to:
- Lie flat on the ground with your legs spread out wide.
- Powerfully contract your core, raise your torso, and touch your right hand to your left foot.
- Return to the bottom. Extend your arms long over your head and stretch out your core; immediately crunch up and touch the ground in between your feet.
- Return to the bottom a 3rd time. Repeat the motion, touching your left hand to your right foot.
- Continue to alternate left, middle, right.
- Hold a dumbbell or medicine ball to increase the difficulty, if possible.
Video:
Upper Abs Exercise 2: Cable Crunches
How to:
- Attach a rope handle attachment to the top of a cable pulley station.
- Grab the rope with both hands and lower your body down onto both knees. Stick your butt out, set your hips back, and form a 45° angle with your torso.
- Tighten your abs, puff out your chest, and slowly — WITHOUT moving your hips — crunch your abs down towards the floor.
- Once your chest is roughly parallel with the floor, SQUEEEEEZE the life out of your abs for 1.5 seconds.
- Slowly extend your back, stretch out your abs and spine, and return to the starting position.
- Increase the weight as your abs strengthen.
Video:
Upper Abs Exercise 3: Sprinters
How to:
- Lie flat on the ground with your arms at your side.
- Powerfully contract your core and explosively raise your torso, right arm, and left leg; your elbow and knee should reach the same height so that they’re directly across from one another.
- Return to the ground and immediately repeat for the opposite side.
- Increase the difficulty by holding a light dumbbell in either hand.
Video:
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Bryan DiSanto
Owner & Editor-in-Chief at Lean It UP
Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.
When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.
When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.
Lean It UP is a web community that touches all ends of the fitness spectrum. We regularly publish workout plans, nutritional analysis, product reviews, supplement advice, recipes, and other related content that can help inform and educate on the most effective, practical ways to improve fitness levels, aesthetics, and overall health. We want to help YOU build your own perfect body -- hop on for the ride. 
