You don’t need to go to the gym to get a great and fast abs workout. These are the 10 best upper abs exercises along with some basic ones, like side-chest or back-chest, that can be done at home. 

There is also an exercise for every single part of your body: core, arms, waist, and legs. The main goal: Get your abs toned as soon as possible, without spending much time outside

1. Single Leg Squats

Start from two feet on the ground or even with your toes down as if you sit, so you are on your heels. That will provide a lot of space and range for the squat to take full advantage of all your muscles. It allows you to work only half of your legs at once. 

At the same time, it is less demanding than the “regular” squats, because you won’t see a big difference in how much you are pushing yourself between the different sides. And there’s no problem with it. A perfect balance.

2. Side Lunges

To complete those muscles without losing balance, try to push a few times on the right side, then push something against the left. This helps to keep your core strong, especially the front squat.

3. Back-Breasted Planks

To stabilize the lower abs, try to add one more plank to each side. Just try to use a chair or a table for each side to make sure you feel strong enough for it. When in doubt, just add another one.

4. Bicep Dips

You’ll find many variations (or variations) in this exercise. But the most important thing here is that you have to stand with your feet shoulder-width apart with both arms in hand, palms facing forwards and facing inward. 

Then, bend slowly to bring them back towards your shoulders and hold the position as long as you can without letting your knees drop. Repeat. To do several moves, return to the starting position, only raising one leg and keeping the other lifted. 

If you want to increase the variety, you should lift the knee of either foot and keep it raised.

5. Bench Press or Gripable Dumbbell Bench Press

These are going to be difficult but effective abs exercises. We want to show you how much you can do in these conditions. 

In order to achieve this, you have to first find a comfortable and stable bench and put together a routine without any difficulty, that will allow you to train and work out for hours. Remember not to strain. And don’t forget about those triceps. They are also very important.

6. Upper Ab Pushes

In addition to that, you are very interested in what muscles they are working and how much they are being used. Take care! You cannot simply apply as much force from the front. Do not overdo things.

This exercise is good for training your upper abs mainly, and it doesn’t require extra effort from your lower abdominal region. It’s also important to have your legs fully extended.

7. Hip Thrusting

You have to move your hips up through the air, while looking forward and backward, making movements similar to the movement of jumping off a high wall. 

Aim for a little bit more tension from the hip flexors. Hold for 30 seconds, then release your muscles as soon as you feel it. For beginners, this is not a big deal.

8. Barbell Tricep Extension

In this exercise, you need to lift weights with both hands and then close them in. Be careful, in case you are tired and end up lifting too heavyweights. 

Keep in mind that this exercise goes well with the other barbell chest press or dumbbell bicep curls.

9. Upright Burpees

In fact, it will require you to do two sets of the regular burpees. Of course, we’ve mentioned before how great the Romanian jump squat is and why it’s such a fantastic exercise. Now let’s talk about the straight-arm version. 

First, try to lie on your mat to lift one arm up and keep it at shoulder level, while your feet are slightly separated. Once again, as soon as you feel the weight in both hands, you can increase the duration by adding one arm.

10. Glute Bridge

First, find a low angle, where you feel stable enough to maintain it long enough. Make sure your knees are not bending and your butt is not leaning down, to avoid injuries. Afterward, grab the handles of these weights and slowly pull them back to the point of the initial touch, feeling them. 

Finally, when your hands are at the point of contact, return to the starting position. It can be done with a large-bell barbell or light weights. Or even with the help of some machines. Either way, your glutes will thank you for it.

11. Overhead Rows

To do those three rows, you need to stand with your feet about 1.5 meters apart, arms slightly bent and your elbows close to each other. As soon as your eyes are focused on the overhead bar, return and slowly raise it to shoulder level with just your feet and arms. 

While you are doing it, your entire body would look like you’re laying down with a pillow. You should always make sure that you can easily bear the weight and are able to maintain the shape of each other. Don’t forget that you should not use a heavier weight than you think you are capable of!

12. Deadlifts

You also need a flat surface; it can be anything. Just pick any place with a level surface, make sure it is not slippery (as in sand or clay), and you do not want to fall because you wouldn’t manage to find a new spot. 

Ensure that the resistance is strong in your back foot, otherwise, it’ll hurt quite badly. And also in your front foot. Try to maintain a reasonable distance between your legs, as well as between your heels. And last, don’t worry if you are struggling with them or not.


Conclusion

There are a lot of exercises, but we know that your body does not like to be worked out hard, especially when it comes to the lower abs! Don’t waste a second without paying attention to your form. 

Follow this strategy until your abs become a natural part of your body. Don’t underestimate yourself, and give yourself the best chances. 

Stay motivated, and don’t deprive yourself of proper training and recovery, so that you can tone your lower abs and leave all the rest behind. Good luck!


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