Ab Exercises for Bodybuilders and Powerlifters0
Iron Hercules October 24, 2009 Ab Exercises
Ab Exercises. Abs are a favorite exercise of gym rats everywhere. On this page you’ll learn about popular ab exercises, as well as exercises to train your obliques.
Each ab exercise features a mini-description. Coming soon…videos for each ab exercise.
Barbell Ab Rollouts. Stand in front of a barbell loaded with 25 or 45 pound plates. Bend down, grip the bar firmly, and tighten your torso and legs. Slowly roll the barbell forward, until your body is nearly in a straight position. Next, slowly roll the barbell back towards your feet.
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Cable Crunch. Lay flat on a bench, with your head near the cable handle. Grab the handle tightly and keep it close to the back of your head. Perform a crunch, keeping your chin tucked to your chest.
Decline Situp. Lay on a decline bench with your feet secured and unable to move. Lock your hands behind your head. While keeping your chin tucked into your chest, sit up and try to touch your elbows to your knees.
Dumbbell Side Bends. Hold a dumbbell in one hand, and place your other hand on the top of your head. With a narrow stance, knees slightly bent, lower the dumbbell, descending to a comfortable, extended stretch. Explode back to the starting position.
Floor Crunch. Lay flat on the floor with your knees slightly bent. Tuck your chin into your chest, and slowly roll up, attempting to touch your hands to your knees.
Hanging Knee Raise. Hanging from a chinup bar, explode your knees upward towards your chest.
Hanging Leg Raise. Hanging from a chinup bar, keep your knees slightly bent, and raise your legs to a near 90 degree angle.
Jack Knife. Lay flat on the ground, or on a bench. At the same time, and keeping your arms and legs nearly straight, raise both your arms and legs until they touch above the bench.
Leg Lifts on Bench. Lay flat on a bench. Lock your hands behind your head, or grab hold of the underside of the bench, either at your side or by your head. With your knees slightly bent, raise your feet off the bench to a near 90 degree angle.
Lying Knee Raise. Lay flat on the ground, or on a bench. With your hands locked behind your head, or holding on to the bench, explode your knees towards your chest.
Plank. On the ground, rest on your forearms and raise your body off the floor. Tighten your abs and lower back, and keep your body perfectly straight. Hold this position.
Roman Chair Knee Raise. Rest your elbows upon the padding of a Roman chair. Explode your knees towards your chest.
Situps. Lay on the ground, and place your arms across your chest. Raise your knees off the ground to a comfortable position. While keeping your chin tucked into your chest, sit up and try to touch your elbows to your knees.
Twisting Cable Crunch. The twisting cable crunch is performed in nearly the same manner as you perform cable crunches. When you crunch up, move your right elbow in the direction of your left knee. On the next rep, move your left elbow in the direction of your right knee.
Twisting Crunch. Lay flat on the floor with your knees slightly bent. Tuck your chin into your chest, and slowly roll up, attempting to touch your right hand to your left knee. During the next rep, attempt to touch your left hand to your right knee.
Wood Chop. With your feet spread comfortably apart, and knees slightly bent, lift a barbell plate or weighted exercise ball over your head. Forcibly “chop” the weight to the left side of your body, and then on the next rep, to the right side of your body. This motion should simulate chopping wood.
The Razor Sharp Abdominal Workout
Skinny Guy Six Pack Ab Workout
Twisting Cable Crunch