Abs with weights

Wonderob
Wonderob Posts: 1,372 Member
edited December 24 in Fitness and Exercise
All the abs exercises I've seen just involve your own body weight. Is that the optimum way to build abs? I thought you needed ever increasing resistance, so is there a better way with weights? Any advice on abs exercises appreciated thanks

Replies

  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Any muscle when progressively overloaded will get stronger, but may also grow. Who wants to grow a thicker waistline? Static exercises with bodyweight should do just fine.

    A.C.E. Certified Personal/Group FitnessTrainer
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    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • joeyplatypus92
    joeyplatypus92 Posts: 39
    yeah do cable crunches 5x15, 3x a week.
  • Venturin
    Venturin Posts: 244 Member
    Planks. And side planks.

    -V-
  • Angie_1MR
    Angie_1MR Posts: 247
    Crunches on a ball with a plate (I use 35 lb. plate) on your chest
  • JNick77
    JNick77 Posts: 3,783 Member
    I use 3 ab exercises with resistance.

    1. Standing weighted ab crunches using a Lat Pulldown and rope. I actually think I hit the ab's way better this way than the kneeling version, less cheating.
    2. Side bends with dumbbells
    3. Palloff press. This exercise uses resistance but it relies on the isometric contraction of the ab's to hold the weight for time.

    Then non-weighted exercises I use hanging leg raises or leg pull-ins on the end of a bench. I do a lot of Good Morning and Back Hyperextensions that my core gets pretty well worked over as-is.
  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
    Recently read "The New Rules Of Lifting For Abs" - checked it out from my library, so don't have my own copy and haven't started it, but lots of good stuff in there, if you can get your hands on a copy.
  • Wonderob
    Wonderob Posts: 1,372 Member
    This good stuff for me to look into. Thanks all

    I'll need to see how to do these properly
  • ChrisRS87
    ChrisRS87 Posts: 781 Member
    I've seen bodybuilders ask, "if you use weights to build every other muscle in the body, why not use them for abs?"

    Bodyweight isn't a bad way, but I've found by incorporating weight I can get abs, and especially my obliques to pop. On the tricep pulldown machine I put a handle from the cable crossover machine, and I pull the handle down to my shoulder so my elbow is at my side. With my opposite hand on my stomach, I pull my elbow down to my hip. I use the opposite hand to remind me exactly which muscle I'm using the pull the weight down, my oblique. Then I switch sides. I usually follow up with using the ropes so I can hold with both hands and do regular crunches.

    Incorporating weight makes it EXTREMELY easy to cheat, using your body weight to assist, or just the wrong muscles. These need to be done slow and very precise in order to make sure your not using your arms.

    OR

    Hold a 45lb plate in 1 hand, at your side. Leaning left, let it go to the floor, then bring it back up, leaning right. Focus on squeezing right oblique. Switch for left.
  • kierstin1976
    kierstin1976 Posts: 123 Member
    I use weights on side planks, regular crunches and crossovers.
  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
    I ordered New Rules Of Lifting For Abs from Amazon yesterday - less than $4 (plus shipping) - can't wait to start using it.
  • Wonderob
    Wonderob Posts: 1,372 Member
    I ordered New Rules Of Lifting For Abs from Amazon yesterday - less than $4 (plus shipping) - can't wait to start using it.

    Sounds good - I wonder what type of thing it covers?
  • wellbert
    wellbert Posts: 3,924 Member
    Deadlifts and squats. Heavy ones.
    Abs are isometric. Holding up a couple hundred pounds on a bar is so much more useful than some silly crunches.

    However, ab rollers and dumbbel side bends are pretty legit.
  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
    I ordered New Rules Of Lifting For Abs from Amazon yesterday - less than $4 (plus shipping) - can't wait to start using it.

    Sounds good - I wonder what type of thing it covers?

    They have a website, but not sure how much they give away there - they want you to buy the book. :tongue: http://www.thenewrulesoflifting.com/nrol-for-abs

    I read the book when I had it out from the library, and it all makes sense. I know there's a big group here at MFP who've had great success with New Rules Of Lifting For Women. Debated which book to get, but went for the Abs since I want a strong core & back, and because I figure hubby might use it too - if it said "For Women" on the cover, he likely wouldn't. :laugh:
  • LorinaLynn
    LorinaLynn Posts: 13,247 Member
    Don't you use your abs plenty in squats, deadlifts, chest press, etc? I don't do any ab specific exercises, but mine are rock hard (under some bodyfat).
  • ilovedeadlifts
    ilovedeadlifts Posts: 2,923 Member
    Any muscle when progressively overloaded will get stronger, but may also grow. Who wants to grow a thicker waistline? Static exercises with bodyweight should do just fine.

    people who lift heavy.
  • Wonderob
    Wonderob Posts: 1,372 Member
    Don't you use your abs plenty in squats, deadlifts, chest press, etc? I don't do any ab specific exercises, but mine are rock hard (under some bodyfat).

    Yes you're right, the heavy core exercises will work my abs nicely, however it's those huge weight ones, particularly squats and deadlifts that aggravate my niggling injuries so I tend to avoid. Deadlifts in particular are brilliant for just about everything, but each time I do them I get bad pains in my left elbow - no other exercises seem to affect it - it's like the heavy weight when I'm deadlifting stretches something in my left arm - the elbow joint itself (bicep curls for example) seems ok
  • SeaChele77
    SeaChele77 Posts: 1,103 Member
    I occassonally do side bends with 5-10lb weights and crunches with an 8lb ball.

    Engage your core/abs when doing other exercises and you'll see results.
  • Wonderob
    Wonderob Posts: 1,372 Member
    I occassonally do side bends with 5-10lb weights and crunches with an 8lb ball.

    Engage your core/abs when doing other exercises and you'll see results.

    Yeah I've just started doing the oblique twist cable 'woodchopper' so Im hoping that will help. Light at the moment whilst I get the right form
  • JNick77
    JNick77 Posts: 3,783 Member
    Don't you use your abs plenty in squats, deadlifts, chest press, etc? I don't do any ab specific exercises, but mine are rock hard (under some bodyfat).

    They absolutely do but not enough to cut out direct ab work altogether.
  • Wonderob
    Wonderob Posts: 1,372 Member
    Don't you use your abs plenty in squats, deadlifts, chest press, etc? I don't do any ab specific exercises, but mine are rock hard (under some bodyfat).

    They absolutely do but not enough to cut out direct ab work altogether.

    Damn I hate ab work more than anything else!

    Do others feel like that?
  • JustJennie1
    JustJennie1 Posts: 3,749 Member
    Regardless of whether or not you use weight when you do ab work isolation ab exercises at SO important! Why would you neglect the muscle that supports your body and protects your back? Sure you "engage" your abs when you lift weights but it's the isolation exercises that are going to build a strong core and solid core.
  • markpmc
    markpmc Posts: 240 Member
    weighted crunches and leg lifts!
  • darrensurrey
    darrensurrey Posts: 3,942 Member
    Toe to bar hanging leg raises. Or just knee raises if you can't get your legs beyond 90 degrees. Forgot to add: when you can do these, wear heavy ankle weights.
  • jwc101
    jwc101 Posts: 39 Member
    Don't forget folks...abs are made in the kitchen. You can do all the ab exercises you like. Without the proper nutrition you will never see that six pack.
  • hesn92
    hesn92 Posts: 5,966 Member
    I do sit ups on one of those inclined benches that you can hook your feet on to... and I hold a plate on my chest. I also do hanging knee raises and hold a dumbell between my feet.
  • DavPul
    DavPul Posts: 61,406 Member
    Any muscle when progressively overloaded will get stronger, but may also grow. Who wants to grow a thicker waistline? Static exercises with bodyweight should do just fine.

    This was pretty much what I was going to type. Grab a plate to do your incline situps and Russian twists, but beyond that, you're just asking for trouble you probably don't want. Generally people want a strong core, but not a thick one.

    As an example of a strong and thick core, look at powerlifters. Those guys have massively strong cores for their craft and aren't trying to achieve a V taper look. Function over form. So I guess it comes down to what you want to accomplish. Excellent question, tho
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