Name: Playbook - Zac Perna - Upper Abs Movements
Uploaded: 2022-02-14T08:04:42.448Z
Duration: 10 min
Description: Upper Abs Movements

Here is my guide to upper abs training! Below is an explanation of how I'd like you to use this but if you have any questions, message me.

1. Choose one of these exercises to add onto the end of your sessions 3-5 per week. Or, do a couple of them and do it 2 times per week.

2. Use the rep ranges & set numbers provided as a rough guide, if something feels good doing more reps or less by all means do that. Just ensure you're getting a burning sensation in your upper abs.

3. Keep the rest time low and remember you don't need to hit your abs directly for half an hour, just do a little bit more frequently and this'll give you the result your after whilst making the process far less painful.

4. Don't do any weighted exercise progressions if you can't get the sensation doing the movement without a weight. For example, don't use a weight plate doing a V-Up if you can't get the burning feeling in your upper abs without one.

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees

Ab wheel rollout

- Lie down and get a full stretch/extension of your abs.
- From here curl your rib cage up towards your hips.
- Hold this position briefly, then slowly lower yourself down to the original extended position.

Pad Sit Up

- Start by positioning yourself comfortably.
- Focus on trying to move only by curling your rib cage down towards your hips. Don't try to move the weight with your legs/hip flexors as this will take tension off the lower abs.
- When you contract, hold it and then slowly lower the weight.

Note: Less is more here, so don't try and break world records with the weight; just focus on the movement and sensation.

Upper Abs Machine

- Start with your arms and legs outstretched, with your upper back just off the ground.
- Simultaneously raise both at the same time, then curl your upper body up and attempt to touch your toes. 
- Hold this contraction for a second or two and then slowly lower back down.

- Note: To make this harder you can also do it whilst holding a weight plate.

V-Ups

- Firstly grip the bar in the palm of your hands so you're not hanging on for dear life from your finger tips.
- As you come up, curl your hips up towards your rib cage and breathe out.
- Hold the contraction and slowly lower keeping the tension on.

Note: If you find yourself swaying back and forth, slow the movement down.

Hanging Knee Raises (Upper)

- Start my letting the rope sit in your hands and pin them against your head or above it.
- As you come down breathe out and focus on initiating the movement with your upper abs thinking about curling your rib cage over towards your hips.
- Hold the contraction for 1-2 seconds.
- Slowly come back up and keep the tension on.

Note: Try to ensure you keep your hips in the same position and don't let them move.

Upper Abs Movements

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