Training your abs is a important part of building and carving your stomach. Whether you are a gym rat or starting your first training plan, the exercises below will help you meet your fitness goals.
landmine 180
To perform the Landmine 180 exercise, follow these steps:
1. Start by placing one end of a barbell into a landmine attachment. If you don't have a landmine attachment, secure it in a corner of the room.
2. Load the opposite end of the barbell with an appropriate weight. Stand facing the loaded end of the barbell.
3. Pick up the loaded end of the barbell with both hands, holding it at arm's length in front of your body. Your feet should be shoulder-width apart.
4. Bend your knees slightly and brace your core. This is your starting position.
5. Keeping your arms straight, swing the barbell to your left side, pivoting on your right foot and twisting your torso as you do so.
6. Swing the barbell back across your body to your right side, pivoting on your left foot this time.
7. Continue swinging the barbell from side to side in a smooth, controlled motion. Make sure to keep your core engaged and your back straight throughout the movement.
8. Repeat for the desired number of repetitions.
Remember, the movement should come from your abs and obliques, not your arms or shoulders. The weight of the barbell should be challenging, but not so heavy that it causes you to lose form.
barbell standing twist
1. Start by selecting a barbell with a weight that you're comfortable with. Remember, it's not about lifting heavy, but performing the exercise correctly.
2. Stand up straight with your feet shoulder-width apart. Hold the barbell with both hands, extending your arms out in front of you at shoulder height. The barbell should be parallel to the floor.
3. Keep your back straight and engage your core. This is your starting position.
4. Slowly rotate your torso to the right as far as you can, keeping your arms extended and the barbell at shoulder height. Make sure to keep your lower body stationary and only twist your upper body.
5. Hold the twist for a second, then slowly rotate back to the starting position.
6. Repeat the same movement to the left side. This completes one repetition.
7. Aim for 3 sets of 10-15 repetitions each, depending on your fitness level. Remember to keep your movements controlled and your abs engaged throughout the exercise.
8. As you get stronger, you can gradually increase the weight of the barbell to add more resistance and challenge to the exercise.
Remember, it's important to keep your movements slow and controlled to avoid injury and to ensure that your abs are doing the work, not your momentum.
barbell standing ab rollerout
1. Start by loading a barbell with 5-10lb plates on each side and secure them with clips. The plates will act as your wheels.
2. Stand up straight and position your feet shoulder-width apart. Grasp the barbell with an overhand grip, hands also shoulder-width apart.
3. Bend at your hips and roll the barbell out in front of you. Keep your arms extended and do not let your lower back sag.
4. Push your hips back and roll the barbell back towards your feet while keeping your arms extended, using your abs to pull the barbell back.
5. Stand back up straight, that's one rep.
6. Repeat this movement for the desired number of repetitions.
Remember to keep your core engaged throughout the entire exercise and avoid any arching in your back. This exercise can be quite challenging, so start with fewer reps and gradually increase as your strength improves.
barbell sitted alternate leg raise (female)
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1. Start by sitting on the edge of a flat bench with your feet flat on the floor. Hold a barbell across your thighs, gripping it with both hands.
2. Lean back slightly, keeping your back straight and engaging your core. This is your starting position.
3. Slowly lift your right leg, keeping it straight, as high as you can without straining. As you lift your leg, exhale and contract your abs.
4. Hold the position for a second at the top of the movement, then slowly lower your leg back to the starting position while inhaling.
5. Repeat the movement with your left leg. This completes one rep.
6. Aim for 3 sets of 10-15 reps on each leg. Remember to keep your movements slow and controlled, focusing on the contraction of your abs.
7. As you get stronger, you can increase the weight of the barbell to add more resistance and challenge to the exercise.
Remember to keep your back straight and your core engaged throughout the exercise to protect your spine and maximize the effectiveness of the exercise.
barbell sitted alternate leg raise
1. Start by sitting on a flat bench with your feet flat on the floor. Hold a barbell across your upper thighs, gripping it with both hands.
2. Lean back slightly, keeping your back straight and engaging your core. This is your starting position.
3. Slowly lift your right leg, keeping it straight, as high as you can. As you lift your leg, exhale and contract your abs.
4. Hold the position for a second at the top of the movement, then slowly lower your leg back to the starting position while inhaling.
5. Repeat the movement with your left leg. This completes one rep.
6. Continue alternating legs for the desired number of reps.
Remember to keep your movements controlled and your abs engaged throughout the exercise. Avoid using your back or neck to lift your legs - the power should come from your abs.
barbell side bent v. 2
To perform the Barbell Side Bent V.2, follow these steps:
1. Stand up straight while holding a barbell placed on the back of your shoulders, slightly below the neck. Your feet should be shoulder-width apart. This will be your starting position.
2. While keeping your back straight and your eyes facing forward, bend only at the waist to the right as far as possible. Breathe in as you bend to your side.
3. Hold for a second and come back up to the starting position as you exhale.
4. Now, repeat the movement but bending to the left instead. Hold for a second and come back to the starting position.
5. Repeat for the recommended amount of repetitions and ensure to keep the rest of the body stationary.
Remember, the focus of this exercise is on the obliques, which are part of your abs. The movement should be slow and controlled for maximum effectiveness. Always use a weight that's challenging but allows you to maintain good form.
barbell seated twist
To perform the barbell seated twist, start by sitting on a flat bench with your feet firmly planted on the ground. Hold a barbell across your shoulders, behind your neck. Make sure your back is straight and your core is engaged.
Begin the exercise by slowly twisting your torso to the right as far as you can, while keeping your hips and legs stationary. Hold this position for a second, then slowly twist your torso back to the center.
Repeat the same movement to the left side. This completes one repetition.
Remember to keep your movements controlled and avoid using momentum to twist. The power should come from your abs, not your arms or shoulders.
Perform 3 sets of 10-15 repetitions, depending on your fitness level. Always ensure to maintain proper form to avoid injury and maximize the effectiveness of the exercise.
barbell rollerout from bench
1. Start by loading a barbell with 5-10 lbs on each side. You want the weight to be light enough to control, but heavy enough to keep the barbell from rolling away.
2. Position the barbell at the end of a flat bench. Stand facing the bench and grip the barbell with both hands, shoulder-width apart.
3. Place your knees on the bench and your feet on the ground for stability. Your body should be in a kneeling position with your hands on the barbell.
4. Slowly roll the barbell forward, extending your body into a straight position. Keep your abs engaged and avoid arching your back.
5. Extend as far as you can while maintaining control and without letting your body touch the ground.
6. Use your abs to pull yourself back to the starting position, rolling the barbell back towards the bench.
7. Repeat this movement for your desired number of repetitions.
Remember to keep your movements slow and controlled, focusing on the engagement of your abs. Avoid using your back or hips to pull the barbell back in, as this can lead to injury.
barbell rollerout
1. Start by loading a barbell with 5-10lb plates on each side and position it on the floor in front of you. Stand with your feet shoulder-width apart.
2. Kneel down on the floor or a mat for comfort, placing your hands on the barbell. Your hands should be shoulder-width apart, similar to a push-up position.
3. Slowly roll the barbell straight forward, extending your body into a straight position. Try to go as low as you can without touching your body to the floor, keeping your abs contracted.
4. After reaching your maximum stretch, start to roll yourself back to the starting position. Keep your abs tight as you pull yourself back up.
5. Repeat this movement for the desired amount of repetitions.
Remember to keep your back straight and your abs contracted throughout the exercise. This will ensure that you're targeting your abs effectively. If you feel any discomfort or pain in your lower back, stop the exercise immediately and consult with a fitness professional.
barbell press sit-up
To perform the barbell press sit-up, start by sitting on the floor with your knees bent and feet flat on the ground. Hold a barbell with both hands, extending your arms straight out in front of you. The barbell should be at chest level.
Lean back to a reclined position, keeping your back straight and core engaged. This is your starting position.
Begin the exercise by performing a sit-up. As you sit up, press the barbell straight up towards the ceiling. Keep your arms extended and ensure the barbell is directly above your shoulders at the top of the movement.
Lower the barbell back to chest level as you recline back to the starting position. This completes one repetition.
Ensure you maintain a controlled movement throughout the exercise, keeping your abs engaged and your back straight. Avoid using your neck or shoulders to lift your body, the power should come from your abs.
Repeat the exercise for the desired number of repetitions.
Remember to start with a light weight to ensure you have the correct form and gradually increase the weight as your strength improves. Always ensure safety by having a spotter if you are using heavy weights.
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