Ab Workouts With Weights
It is generally accepted that you need to do high rep sets with little or no weight to work the abs. The truth is that the abs are a muscle just like any other muscle. They should be trained with resistance in order to develop them. However, because the abs don’t have the force capacity of your quads or pectorals, you should not go below ten reps.
In this article, we’ll present four of the most effective ab exercises with weights.
Seated Cable Crunches
Position an adjustable bench about three feet in front of a pulley machine. Set the bench back at a 75-degree angle.
Set the pulley at its highest setting and place a rope handle on the cable.
Grab the rope handle in both hands and sit on the bench. Your arms will be above your head.
Crunch your torso down to bring your elbows toward your thighs.
Slowly return to the start position.
Do four sets, increasing the weight on each succeeding set.
On set one, do 30 reps, then 20, 15, and 10 reps.
Kneeling Cable Crunches
Set the pulley on a cable machine at its highest setting. Put a rope handle on the cable.
Stand about three feet in front of the machine, facing away from it. Grab the handles and kneel on the floor. Position your hands at forehead level. Your back should be in a neutral position and your butt should be sitting on your heels.
Crunch down as you round your back to fully contract the rectus abdominis muscle.
Slowly return to the start position.
Do four sets, increasing the weight on each succeeding set.
On set one, do 30 reps, then 20, 15, and 10 reps.
Weighted Crunches
Get down on the floor, with a weight plate in your hand. Lie on your back with your knees bent. Place the weight plate over your chest area.
From a starting position with your head on the floor and your spine in a neutral position, round the back as you crunch up to fully contract your rectus abdominis.
Hold the top position for a twos second count.
Lower and repeat.
Do four sets, increasing the weight on each succeeding set.
On set one, do 30 reps, then 20, 15, and 10 reps.
Weighted Hanging Leg Raises
Position a light dumbbell on its end directly under a leg raise apparatus. Get up on the leg raise machine so that you are resting on your forearms and your legs are hanging down.
Hook your feet around the dumbbell.
Bring your knees up toward your chest until your thighs are parallel to the floor.
Lower under control and repeat.
Do four sets of 12-15 reps. If this is too difficult, reduce the dumbbell weight.
Wrap Up
By working your abs with resistance you will be able to develop the ridges that define a great six pack. In order to see your abs, though, you will have to burn off calories by doing cardio and reducing your caloric intake.
