Do you desire a ripped physique? It is never too late to start sculpting your body the way you have always dreamt of.
Working out the upper abs, also called rectus abdominis, and the secondary muscles such as lower abs, transverse (the inner abs) and the obliques, is all you need to have that perfectly toned body.
Having a trim waistline is what you want then the upper abs trifecta exercise is a must.
The major part of the upper abs is known as Rectus Abdominis and Serratus Anterior. Building the upper abs is the basic foundation to be focussed on.
Once the additional fat stored in the upper abs is lost, with time, the lower and oblique abs will also be prominent.
The concept of upper abs trifecta: To sculpt the midsection of your body you need to work on the lower abs trifecta that in turn blasts the upper abs.
The upper abs trifecta can be considered as an abdominal excavation unit. Working out in that area will help you get well-defined rock-hard ripples, ab crevices and undulation in the midsection. Hitting your upper abs core from different angles is the key to building a strong physique.
Trifecta workouts are definitely for you if you have your equipment at home. Besides the fact that they are very intense, they are very easy on the pocket. No need of fancy equipments, just a set of dumbbells, a gym mat, and a Swiss ball will do.
One common mistake people do while training abdominals is, the focus is too much on the volume without paying much attention to the intensity of the workout.
The trifecta workout incorporates high-intensity training that ensures you spend every second of your workout.
What’s the use of a workout session if it’s not fully focussed on the muscle group you are concentrating on?
Upper abs trifecta include the aspects of both volume as well as intensity to the full capacity of the muscle is reached.
The three salient aspects of ab training are:
1) high intensity
2) increase in intensity from workout to workout
3) proper spacing to ensure there is no injury.
Trifecta upper ab training takes care of all the three.
Given below are a set of exercises to get a toned midsection for your body. Trifecta is a set of three exercises done one after the other without any rest in between.
Upper Abs Exercise #1: Ab Crunches On Swiss Ball
Ab crunches on a swiss ball body upwards while keeping your back on the swiss ball as shown in the picture.
You can go straight, to the right or the left. You need to do 10 to the left, 10 to in the front and 10 to the right.
To increase the difficulty level, you can use a dumbbell behind your head as you do the crunches.
Upper Abs Exercise #2: Bicycle Crunches
Lie down on the ground with your hands behind your head, bent knees and feet on the ground.
You need to move your legs in a cycling motion and at the same time raise your head off the ground and try to move the right towards the left knee and then left elbow towards the right knee.
Repeat this exercise 20 times and do 2 sets. 45 seconds of this exercise is considered to be good.
The ab crunches and bicycle crunches target the upper abs and result in creating vigorous contractions from different angles. It gradually ramps up the intensity.
The ab crunches, using a swiss ball, help in providing a controlled but deep hyperextension along with an accordion-like compression targeting the left, right and central parts of the upper torso.
It shreds the upper part of the abs along with the little finger muscles above your rib cage.
Bicycle crunches stimulate the muscle fibers creating a powerful burn that burns fat and also fatigues the area for maximal muscle breakdown.
Remember to push yourself to failure, for only then will the muscles get stronger. The basic thumb rule about any muscle group in the human body is: they get stronger when under stress so that they can be fit for the next workout and not break down more.
Upper Abs Exercise #3: Ab Plank Using a Swiss Ball
As shown in the picture, take a plank position on a swiss ball.
As your toes touch the ground and you out your weight on your elbows placed on the Swiss ball, gradually exerting pressure on the elbows, raise the upper part of your body and move a little rightwards.
Then, go back to the original position and do the same towards the left. Do this exercise for 60 seconds. Tilting from right to left will increase the difficulty level of this exercise a little bit.
This exercise exploits fatigue and muscle breakdown left after the ab crunches and bicycle crunches. It is very effective on the inner abs. Planks on Swiss ball give a different kind of stimulation to your body. It encourages the proper growth of the muscles.
These three exercises are to be included in a superset, i.e one after the other to ensure proper hitting of the muscle fibers. No rest period between the sets, indeed this workout is gruelling. Swiss ball and bicycle crunches are instrumental in hitting the upper section of the Rectus abdominis while the Swiss ball planks is a static hold exercise that intensifies the burn even further.
What’s so good about this workout? It takes hardly any time. You may have heard from professional athletes and ripped bodybuilders that the key to building abs is, intensity.
All you have to do is find a comfortable position to rest in, take the help of a Swiss ball and get the workout done within 10 minutes. Doesn’t 10 minutes sound too easy?
Well, the chances are that you would not be able to push yourself beyond 10 minutes with such a hardcore workout for your abdominal section.
Think about this, doing 100 crunches spaced over a period of 1 hours and doing 100 crunches in 1-2 minutes, what’s more intense?
Simply put more the intensity, better the results.
Here’s another upper abs trifecta workout that delivers best results.
Upper Abs Exercise #4: Crunches
The most basic exercises for building abs! If you are an intermediate, try grabbing a dumbbell or a kettle weight dumbbell to intensify the burn more.
Lie flat on your back on a gym mat.
Grab a suitable weight dumbbell, keeping in mind that the intensity of the workout will be felt more and more as time progresses. Keep your legs on the floor, or you can even hang them in the air.
Pull your body towards your legs, feeling the contraction in the upper abs section.
Inhale when you are in the initial position, and exhale as you complete one repetition. Make sure your neck is straight, and does not move.
Upper Abs Exercise #5: Swiss Ball Body Weight Crunches
Rest your body on a Swiss ball, keeping your hand behind the neck to support the posture. Make sure the legs are parallel to the body and provide enough balance to ensure you do not fall off. Keep the back slightly arched and perform crunches. Feel the contraction in your core as you finish each repetition.
For intermediate and advanced, including dumbbells is recommended. Muscles gradually get used to the workout if the same is repeated for a good length of time. It is important to shock the muscles by increasing the intensity slowly. That way, muscle building and extra fat loss is boosted.
Upper Abs Exercise #6: Ab wheel rollouts
This exercise is definitely not for beginners. It needs a very strong core.
Hold the ab roller machine in your hands and remain in a plank position. This is your initial point. Gradually, roll the ab roller away from you and stretch your core. Hold the machine firmly to make sure the grip is tight. Go as far as you can, making sure you inhale till the final position.
Gradually, come back to the initial position and exhale all the breath. It is one full repetition. Your ability to withstand muscular tension and maintain correct posture is tested in this exercise.
You can perform this exercise either on a flat surface, or if you have an incline bench, you can hit the upper abs with a different angle. Incline bench ab rollouts use the full range of motion and are obviously easier since you have lesser body weight to work with.
Complete 15-20 crunches followed immediately by 12-15 Swiss ball crunches and 10-12 ab wheel rollouts. If the first two exercises seem easy, hold a dumbbell weight.
Repeat the whole set two more times to complete the upper ab trifecta workout.
You can do the same for lower abs trifecta workout. Also, a mix of upper abs, lower abs and oblique abs exercises can be included for a high-intensity complete ab workout.