Best ab workout ideas please?
alsunrise
Posts: 386 Member
What's your favorite workouts for abs using free weights or weight machines? I'd like something that helps target my abs but not floor exercises.
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Replies
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Try to Google standing ab routines.0
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Using free weights, my favorite is weighted deadbugs. But you are on your back for that. Straight arm pull-downs on the cable machine are good for a standing exercise. Can you handle hanging? Some of the best ab exercises are just bodyweight hanging from the bar. Hanging knee raises, leg raises, toes to bar, windshield wipers, straight arm ball-ups and V-ups. Static holds....tuck lever, L-sits....1
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Squats. Renegade rows.1
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Paloff presses3
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Low bar squats with your core tight.0
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Front squats are great too. And farmer's carry with weight just on one side.0
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I respond to squats either low bar or SSB.
Ab wheel & V ^'s ups when I'm running GGP when no where near a meet.0 -
mom23mangos wrote: »Using free weights, my favorite is weighted deadbugs. But you are on your back for that. Straight arm pull-downs on the cable machine are good for a standing exercise. Can you handle hanging? Some of the best ab exercises are just bodyweight hanging from the bar. Hanging knee raises, leg raises, toes to bar, windshield wipers, straight arm ball-ups and V-ups. Static holds....tuck lever, L-sits....
Just want to add-
if you are not good at hanging, (I'm not, I end up wearing my shoulders as earrings at the moment) elbows on parallel bars will work too.
Cheers, h.2 -
Seriously....
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mom23mangos wrote: »Using free weights, my favorite is weighted deadbugs. But you are on your back for that. Straight arm pull-downs on the cable machine are good for a standing exercise. Can you handle hanging? Some of the best ab exercises are just bodyweight hanging from the bar. Hanging knee raises, leg raises, toes to bar, windshield wipers, straight arm ball-ups and V-ups. Static holds....tuck lever, L-sits....
@mom23mangos I haven't got to hanging yet but i can do the captain's chair or now. I'm trying to get more upper body strength before I attempt too many hanging exercises. Some of those I'll have to look up. Lol0 -
jseams1234 wrote: »Seriously....
@jseams1234 I tried this once. It was u.g.l.y. lol. BUT I'll give it another try.0 -
@singingflutelady @NorthCascades I'll have to look those up.0
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This is a renegade row. It's a full body exercise, and works your core hard. Obviously it's good for your arms and shoulders and upper back, too. This is a great one for road cyclists because of our posture. If your upper back ever gets sore carrying things, this is great for that too.
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jseams1234 wrote: »Seriously....
@jseams1234 I tried this once. It was u.g.l.y. lol. BUT I'll give it another try.
The ab wheel is seriously one of the best core tools around if you can handle being on your knees. Here's a really good tutorial from AthleanX. Just remember when first starting out, don't roll out far. Only as far as you can keep your core engaged. The minute your back bows, it's too far. So even if it's just a few inches to start off, just do that until you build up strength to go lower.
https://youtu.be/A3uK5TPzHq8
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I concur, though some people do it from our feetmom23mangos wrote: »jseams1234 wrote: »Seriously....
@jseams1234 I tried this once. It was u.g.l.y. lol. BUT I'll give it another try.
The ab wheel is seriously one of the best core tools around if you can handle being on your knees. Here's a really good tutorial from AthleanX. Just remember when first starting out, don't roll out far. Only as far as you can keep your core engaged. The minute your back bows, it's too far. So even if it's just a few inches to start off, just do that until you build up strength to go lower.https://youtu.be/A3uK5TPzHq8
.
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Any particular reason you want to avoid being on the floor? I'm a big fan of planks (and technically, you are not on the floor during them). They engage your entire core, both your abs and lower back, and help build functional strength.1
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Jiujitsu0
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TRX atomic crunch is pretty effective; does require enough strength to maintain a push-up position though. Alternatively can be done with a swiss ball.
It's pretty similar to jumping, mountain climbers (but 2 legs simultaneously), and captain's chair knee raises (but horizontal position)
https://www.youtube.com/watch?v=ubKp7o6Dgyo[/youtube] 1 -
I concur, though some people do it from our feetmom23mangos wrote: »jseams1234 wrote: »Seriously....
@jseams1234 I tried this once. It was u.g.l.y. lol. BUT I'll give it another try.
The ab wheel is seriously one of the best core tools around if you can handle being on your knees. Here's a really good tutorial from AthleanX. Just remember when first starting out, don't roll out far. Only as far as you can keep your core engaged. The minute your back bows, it's too far. So even if it's just a few inches to start off, just do that until you build up strength to go lower.https://youtu.be/A3uK5TPzHq8.
I have a goal to be able to do full standing ab roll outs, but can only go about 3/4 of the way right now. That’s killer!0 -
Any particular reason you want to avoid being on the floor? I'm a big fan of planks (and technically, you are not on the floor during them). They engage your entire core, both your abs and lower back, and help build functional strength.
@MikePTY. 2 reasons actually... #1 I'm paying for gym membership, so I would like to utilize the equipment there as much as possible. And 2... I'm not sure about the cleanliness of the floor at our gym lol. I do planks at home.
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I concur, though some people do it from our feetmom23mangos wrote: »jseams1234 wrote: »Seriously....
@jseams1234 I tried this once. It was u.g.l.y. lol. BUT I'll give it another try.
The ab wheel is seriously one of the best core tools around if you can handle being on your knees. Here's a really good tutorial from AthleanX. Just remember when first starting out, don't roll out far. Only as far as you can keep your core engaged. The minute your back bows, it's too far. So even if it's just a few inches to start off, just do that until you build up strength to go lower.https://youtu.be/A3uK5TPzHq8.
@mom23mangos I've never seen anyone do it from their knees, I'll start there next time.0 -
Rowing is amazing for your abs. Every stroke, done properly, engages your abs. I just turned 54 and have a soft six pack, mostly because I'm not that strict with my diet. I do no other ab work, just lots of rowing.1
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MikePfirrman wrote: »Rowing is amazing for your abs. Every stroke, done properly, engages your abs. I just turned 54 and have a soft six pack, mostly because I'm not that strict with my diet. I do no other ab work, just lots of rowing.
I like the row machine so that's good. Thanks!0
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