How to do Barbell Ab Rollouts

To build stronger, more defined abs with greater challenge for your abs muscles, the barbell ab rollouts is one effective exercise.

One common mistake to doing barbell ab rollouts is the failure to keep your abs tight, maintain your back posture and keep your arms straight throughout. When such cases happen, you could end up working more your arms, shoulders and back instead of placing the resistance on your abs which you want. Your lower back, shoulders and lats are also worked out in the process but the main contraction should be done and experienced along your abs.

Beginners may find it easy to use an ab wheel for starters as it is lighter and easier to use than a barbell. However, a barbell would give you more flexibility to do wider range of motion and allows you to vary the weights.

But regardless of whether you use an ab wheel or a barbell to execute this exercise, doing this in proper form is highly crucial not just for the success of the training but more importantly to prevent injury.

As barbell ab rollouts are considered highly intensive exercises, it is best to consult with your doctor and fitness coach first for any hesitations you may have.

Instructions

Preparation

  1. Place your barbell on the floor.
  2. Kneel behind the barbell and bend forward slightly so that your thighs are perpendicular to the ground and both your hands are grasping the bars, arms straight and shoulder width apart.

Execution

  1. Slowly roll out the barbell as far away from the body as possible without your torso touching the ground and hold it there for a few seconds.
  2. Keep your toes and knees in their original position at all times.
  3. Keep your arms straight at all times.

Return

Slowly roll back into your original position.

Repeat

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How to do Incline Push Up

Instructions

Preparation

  1. Lie face down in front of a bench or step.
  2. Touch your toes to the floor and rest your hands on the platform, shoulder width apart, so your body is at an angle with the floor.

Execution

  1. Push against the palms of your hands while lifting your whole body off the platform and farther from the floor as you exhale.
  2. Maintain straight knees and back at all times.

Return

Carefully lower yourself back down to your original position as you take in a deep breath.

Repeat

How to do Bicycle Crunch & Medicine Ball

 

If you have done bicycle crunches in the past as part of your six pack abs exercises routine, you would know how effective it can be in getting your abdominals to work.

Add a medicine ball to this exercise as a variation and to increase the effectiveness of your routine. Like the regular bicycle crunch, the bicycle crunch and medicine ball exercise also targets your abs, mainly the obliques muscles, transverse abdominal muscle and rectus abdominus but with added intensity.

With the various abdominal muscles involved, you get a full workout for your torso. And because of the pedalling motion you do with this exercise, your quadriceps also get into action.

As in all abs exercises, form takes precedence over the number of reps when doing the bicycle crunch and medicine ball. You have to feel your abs muscles contracting to assess whether you are targeting the right set of muscles.

Since execution is relatively easy, both beginners and expert alike can benefit from this exercise. You too can do this to jumpstart your goal of burning belly fat and building great looking, washboard abs.

To be certain you are getting the form right, watch the video on bicycle crunch and medicine ball below with step by step instructions.

Instructions

Preparation

  1. Lie flat on your back and bend your knees.
  2. Take a medicine ball and hold it up over your chest with both hands

Execution

  1. Lift your knees alternately toward the direction of your chest, mocking a cycling motion in the air.
  2. Lift your torso off the floor and twist your shoulder toward the direction of the opposite knee so they meet in the middle and keep doing so alternately.

Return

Bring your feet back to the ground and lower your upper body to the floor.

Repeat
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How to do Advanced Triangle Push-ups

Preparation

1. With your hands slightly apart from each other, stretch your body on the ground in the pushups position.

Execution

1. Lower your body, while moving your chest towards the left hand

2. Move your body toward the right hand.

Return

1. Raise your body to the initial position

Repeat.

 
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How to do Weighted Sit-Ups With Twist

Instruction

Preparation

  1. Lie flat on an inclined exercise bench and hook both feet behind the bar at the top of the bench.
  2. Place a weighted plate over your chest and secure it with both hands.

Execution

  1. Raise your torso off the bench toward the direction of your knees and then lower yourself back down. Do this a few times.
  2. Raise your upper body as you twist to the left and then lower yourself back down. Do this a few times.
  3. Raise your upper body as you twist to your right this time and then lower yourself back down. Do the same number on this side.

Return

Go back to your original position.

Repeat

 
Are there other ways you can make weighted sit ups more effective? Feel free to share them below.