weighted ab exercises

[the People's Champ]

help a brotha out. I do crunches, but I would like a little more for my abs. I would like them to be a little bigger than what they are right now. particularly the upper abs

 

[Raoul]

try this

I don't even know the name, let's call it the Front Pulley Pulldown... Basically it's like a triceps push-down but with your arms straight.
Here is how it goes:
Stand in front of the pulley station about 2 feet away, grab the bar, keep your arms straight and pull the weight down in a semi-circular movement. Contract your abs forcefully and pause for 3 second pressing the bar against your lower thighs.(you'll feel your abs turn into a steel armor if you used enough weight!!!) If it wasn't challenging enough, add weight. Go for 4-5 sets of 8-10 once or twice a week. This Ex recruits the abs in a more natural way, to maintain correct posture. (It's not very natural to try folding your back like you would in a sit up when you come to think about it...) Try it , If you want to have bigger, stronger abs.

 

[Norman Bates]

Ever considered doing cable crunches?

 

[the People's Champ]

Ever considered doing cable crunches?

I have. this was the ONLY weighted ab exercise I could think of. will try that today

 

[needsize]

Try this one, this is the only ab exercise I've done for a couple of years now, and it totally transformed my abs
Start on a decline bench, slowly lower yourself until your around halfway down, to the point where you feel the most resistance. Hold that for a slow count of 5, then slowly bring yourself back up. That's one rep, aim for say 5 sets of 5 reps, to start, once you can do that, either add more reps or start to add weight. My abs now stick out to the point where I can see them pretty well even when carrying a lot of bodyfat. This was taught to me by a nationally ranked powerlifter, as a means of strengthening my abs to improve my squat, so it has that benefit as well as building wicked looking abs

 

[b fold the truth]

Do them standing...

B True

 

[Y_lifter]

I see guys doing something all the time and tried it. Damn !

You need an 8-10 Lb Medicine Ball and an Incline Slant situp board with the leg hooks.

Start in the sat up position on the bench and have someone standing in front of the bench toss you the Ball.
As you catch it you fall backwards with the balls weight .
Keep the ball from hitting your chest by using your arms to catch it
Coming up as if sitting up, you toss the ball back to them.

Try doing them straight on then alternate with the ball being tossed to either side for the obliques.

 

[MidwestJ]

the medicine ball trick that Y lifter talked off will Burn you like a mother. Give it a try trust me

 

[the People's Champ]

Needsize-I remember youposting that exercise a while back. thanks for posting it again. btw, nice avatar.

Y-lifter- sounds like a good idea. my abs cringed when I read your post. thanks for the ideas

 

[needsize]

Needsize-I remember youposting that exercise a while back. thanks for posting it again. btw, nice avatar.

Y-lifter- sounds like a good idea. my abs cringed when I read your post. thanks for the ideas

Thanks, I've got half the yuppies at my gym doing it now and they all have great abs, now if only I could teach them to deadlift!!!

 

[Raoul]

Ever considered doing cable crunches?

That doesn't work your abs... It's weak beleive me.... Look at his abs and look at mine, see any difference??? lol

 

[the People's Champ]

yours or not, those abs are nice

 

[=w=]

Try this one, this is the only ab exercise I've done for a couple of years now, and it totally transformed my abs
Start on a decline bench, slowly lower yourself until your around halfway down, to the point where you feel the most resistance. Hold that for a slow count of 5, then slowly bring yourself back up. That's one rep, aim for say 5 sets of 5 reps, to start, once you can do that, either add more reps or start to add weight. My abs now stick out to the point where I can see them pretty well even when carrying a lot of bodyfat. This was taught to me by a nationally ranked powerlifter, as a means of strengthening my abs to improve my squat, so it has that benefit as well as building wicked looking abs

Needsize:

Gotta say thanks for these. I just started doing them since you posted this and ouch is all I have to say. Sore for days.

 

[Vortexx]

ABS like drop sets:

crunch machine : 6-8 reps than triple drop

5 * 5 slow decline situps (needsize) : once you can do them with weights, choose a weight that allows 5 reps, continue to crank out some reps without the weight after that........