So many traditional ab exercises are simply performed lying on the ground, and involve an inordinate number of crunches, sit ups, and planks.
But I'm here to tell you that there’s more than one way to tone your abs. And you’d be surprised by just how effective some of these weighted barbell exercises are. In a comment below, share with us today one abs exercise you benefited from.
1. Barbell Rollouts
Quite similar to wheel rollouts, this helps teach you body stability and flexibility through the core. You begin the exercise by kneeling on the floor. Weight your barbell and place it on the floor. Keeping your torso stable and arms straight, slowly roll forward.
Move as far forward as you can without actually touching your torso to the floor. Once you can go no farther forward, pull yourself back to your starting position.
2. Landmine Rainbows
This exercise is especially effective when you want to make your waist more flexible, strengthen your obliques, and give plenty of work to your upper body muscles.
Start the exercise by grabbing the end of the barbell with your arms at shoulder height. Keep your arms straight and your torso stationary. Lower the barbell towards your right hip and continue by moving the barbell back to the center and then towards your left hip.
3. Barbell Side Bends
You can perform this exercise without weights, but then you’ll need to do many reps and it won’t be very effective at activating your obliques.
Stand up straight while keeping your legs close to one another. Place the barbell on your shoulders as if you were squatting. Keep your back straight and use your torso to lean to the right side of your body without moving any other muscles. Then, move the left side of your body and repeat it again.
4. Single-Arm Landmine Presses
This exercise works well when you want to make your physique symmetrical both in looks and strength. Grab the end of the barbell with your right arm and position your feet shoulder-width apart.
Push the barbell overhead until you complete the whole set and then complete another set with your left arm so that both sides of your body could get the same amount of work.
5. Zercher Squats
While all types of squats provide more or less work to the abdominals, the most effective are Zercher squats as they make your abs work the most to keep your body stable while holding the barbell in front of you.
Hold the barbell in the crook of your elbows. At the same time, keep your back straight and feet shoulder-width apart. Use your legs to lower yourself down and then more up again.
6. Barbell Straight-Leg Sit-Ups
If you like doing crunches but they are too easy for you, then you should start doing this exercise as it can give an incredible shock to your abdominals.
Lie down and position your legs straight on the floor. Hold the barbell with your arms fully extended and then use only your waist to complete sit-ups. Don’t move your arms while performing these sit-ups and fully concentrate on your waist. Slowly move back until your whole back reaches the floor and start the same process again.