When most people incorporate ab exercises into their workouts, they only do bodyweight exercises, like planks and crunches. What a boring way to train, not to mention less effective.
Today, we're going to take your ab workouts to the next level with seven exercises which incorporate added resistance using various equipment such as barbells, landmines, dumbbells, bands, and even a cable pulley system. Get ready to sculpt some rock-hard abs!
1. CABLE CRUNCHES
Our first exercise is Cable Crunches. This exercise can also be performed with resistance bands by attaching the bands to a pull-up bar, or by using an anchor attachment in a door above the top hinge.
Set the cable pulley high and connect the rope attachment.
Sit on the floor on your knees, facing away from the cable system.
Hold the ends of the rope with your hands to the side of your head.
Engage your core and crunch down towards the floor.
At the bottom of the movement, hold this position for a second, then slowly allow the cable and to return to the starting position.
Tips
Maintain tension on the band throughout the movement.
Focus on squeezing your abdominal muscles at the bottom of the crunch.
2. RUSSIAN TWISTS
The next exercise is Russian Twists. This exercise targets your obliques on the side.
Sit on the floor with your knees bent, feet flat, and your back slightly leaning backward.
Hold a barbell plate or a dumbbell with both hands, keeping it close to your chest.
Twist your torso to one side, bringing the weight towards the floor beside your hip.
Return to the center and twist to the other side.
Tips
Keep your core engaged throughout the movement.
Start with a light weight to ensure proper form.
3. LANDMINE ROTATIONS
Moving on to Landmine Rotations. This exercise is excellent for targeting your obliques and also building rotational strength.
Attach a barbell to a landmine attachment.
Stand facing the barbell with your feet shoulder-width apart.
Hold the end of the barbell with both hands, arms extended.
Rotate your torso to one side while keeping your hips stable.
Return to the center and repeat on the other side.
Tips
Keep your core tight to prevent your lower back from arching.
Make sure to move the weight with your torso, and not with your arms.
4. WEIGHTED PLANKS
Now, let's add some serious core stabilization with Weighted Planks.
Get into a plank position with your forearms on the ground and your body in a straight line from head to heels.
Place a weight plate or dumbbell on your back.
Hold the plank position, engaging your core and keeping your body straight.
Aim to hold the plank for a specific amount of time or until failure.
Tips
Start with a manageable weight, and gradually increase it as you progress.
Focus on maintaining a tight core and a straight body.
5. DUMBBELL SIDE BENDS
Now, let's work on those obliques with Dumbbell Side Bends. This exercise helps in strengthening and shaping your waistline.
Stand up straight with a dumbbell in one hand, your feet shoulder-width apart.
Keep your other hand on your waist or behind your head for added balance.
Slowly bend at the waist to the side with the dumbbell, lowering it as far as comfortable.
Return to the starting position and repeat on the other side.
Tips
Maintain a straight back throughout the movement.
Choose an appropriate dumbbell weight for your fitness level.
6. BAND WOODCHOP
Next, we have the Band Woodchop. This exercise targets your obliques and improves functional strength. This exercise can also be performed on a cable machine by setting the pulley to chest height.
Attach a band to an object at chest height.
Stand sideways to the object with your feet shoulder-width apart.
Grab the band with both hands and extend your arms, with a slight bend in your elbows.
Use your torso to twist and pull the band across your body.
At the end of the movement, hold this position for one second, then slowly allow the band to return to the starting position.
Return to the starting position and repeat.
Tips
Keep your core engaged and your back straight.
Use a weight that challenges you but allows for proper form.
7. WEIGHTED CRUNCHES
To target your upper abs, we have Weighted Crunches.
Lie on your back with your knees bent and your feet flat on the floor.
Hold a weight plate or a dumbbell on your chest.
Perform a standard crunch, lifting your upper body off the ground while hugging the weight.
Lower your upper body back down with control.
Tips
Use a weight that challenges you but allows you to complete the desired number of reps with proper form.
Focus on contracting your abdominal muscles during the crunch.
CONCLUSION
And there you have it, seven killer ab exercises which add resistance with various equipment! Remember, proper form and consistency are key to seeing results. Incorporate these exercises into your routine and watch your core strength and muscle definition skyrocket!