weighted ab excercises

C

ChrisJG

0
I have read in a lot of posts that abs are like every other muscle, if you train high reps, all you do is tone. Logically, this seems to make sense so, I was wondering what weighted ab excercises you guys do and what equipment (apart from weights obviously!) is needed. I'm looking to add some size to the abs rather than just tone them.

At the moment, I just do standard crunches x 100 - 150 and about 100 oblique crunches (50 each side) and 3 x 1 minute planks for core strength.

Any ideas welcome.
 
most basic thing would be to put a weight on your chest and do situps or crunches ;)
im gonna be watching this thread as im wondering about the same thing.
i want to get some size to my abs instead of just endurance.
you could also go to a cable station and do cable crunches.
 
I do Turkish get-ups as part of my warm-up.

If you are not familiar with get-ups, you basically take a weight (I use a kettlebell but you can use a dumbell or even a barbell for a real challenge) and while laying on your back press the weight out so it is over your chest with your working arm completely extended.Now sit up and turn to your side and using your non-working arm as assistance, stand up while keeping the weight overhead.

http://www.bodybuilding.com/fun/kettlebells.php?Name=Kettlebell+Turkish+Get-Up+(Squat+style)
 
Lately Ive been working on crunches w/the medicine ball. The one that kills me the most is holding the ball above the head a bit, then crunching up to the standard crunch position, throw the ball in the air(while holding crunch position) catch the ball, then slowly lower back down.

Ive been doing this with a 12lb medicine ball. Not a huge weight, but I know this exercise has been killing my abs lately.

I should say, I got the idea for this somewhere on the internet. The original idea involved throwing the ball to a partner, then having them throw it back, but seeing as I dont really have a workout partner, I modified it for my personal workout.
 
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12lbs is a pretty heavy weight to be working your abs with so thats fine. If it does start to get easy you can simply hold the weight higher in the air, out in front of you, or even above your head.

with body weight/weighted body weight (which is what i'd class weighted sit ups) you always need to think about gravity and leverage. make the exercise as hard as pos.
 
I do decline sit ups with a med ball, heaviest I can handle, do 15 full, 10 top half 10 bottom half, 3 sets
or I jsut started this - I use a leather buckling strap (the one for ankles for low cables) but I string the strap through a 5lb plate before buckling one to each ankle. Then do my hanging abs (10 front 20 side to side) then leg raises off of a bench. using ankle weights would work, but my gym doesnt' have them yet
 
I like the idea of using a medicine ball. I've tried weighted crunches with a weight disc but, its impossible to hold it comfortably. Plus, you wouldn't want to throw one in the air!!!
 
Im steadily gaining size in my abs by doing weighted crunches. I usually put as much weight on my chest (holding at the same time) as my abs can handle and do about 12 max reps with like 3 sets. Works really well and has given me the eight pack muscles good size to.
 
I do all my ab stuff with a db. no you cannot throw it, lol, but it gives a great workout when you get into the higher numbers. so add weight and drop the volume.. also on the planks - when you can get to 2 min straight perfect form on all three variations, you have good core stability, that is good, then really beef up the weighted ab stuff. just my thoughts..
 
Steaksauce said:
Lately Ive been working on crunches w/the medicine ball. The one that kills me the most is holding the ball above the head a bit, then crunching up to the standard crunch position, throw the ball in the air(while holding crunch position) catch the ball, then slowly lower back down.

Ive been doing this with a 12lb medicine ball. Not a huge weight, but I know this exercise has been killing my abs lately.

I should say, I got the idea for this somewhere on the internet. The original idea involved throwing the ball to a partner, then having them throw it back, but seeing as I dont really have a workout partner, I modified it for my personal workout.
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Man, you must have superhuman hand-eye coordination! I had a go at your modification today and I can assure you that there was nobody within 10ft of me who didn't get hit by the medicine ball! lol. I kept instinctively throwing the ball AWAY from me! I had to give up in the end, it simply wasn't happening and other gym users were in danger!! :p Plus, it kept making me laugh every time I did it cos I genuinely couldn't help doing it!! I ended up doing the movement without letting go which was pretty hard so, hopefully I'll feel it tomorrow.

I think I need to buy a medicine ball and practice at home first.
 
Funniest part was, I'm not entirely sure anyone else knew what I was actually trying to do - I swear they thought I was intentionally doing a single crunch and then just throwing the medicine ball at them!! Then I would apologise (whilst laughing) retrieve the ball and then do the same thing again!! lmao - who says working out isn't fun!! :D
 
high reps = endurance so the muscles don't fatigue. higer weight and lower reps tightens and builds up the muscles. god i hate the word toned..lol you want a hard firm bod add weight challenge yourself and do less reps, up to like 8 or so make it challenging..
 
I completely agree with you. However, building endurance with high reps & low weights is commonly known as 'toning'. My question is, why is this the case for biceps, chest, shoulders, back etc etc. but, not abs? Abs seem to be on pedestal whereby the normal rules don't apply and I'm trying to understand why as it doesn't seem even remotely logical...
 
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