Exercises for abs with a barbell: how to pump a man, a woman

instrutor de fitness

“The barbell is a versatile tool that can be used not only for working out your arms and legs, but also for pumping your abs. Exercises with a barbell will increase the load on the abdominal muscles and even allow you to work them from different angles.”

Strong abs are important for everyone’s health and fitness, regardless of gender or age. With it, the figure becomes more athletic and the body torso becomes more stable. However, let us remind you that cubes are primarily about calorie deficit, but not about pumping muscles.

Índice

What we’ll tell you about

Why strengthen your abs?

It’s important to realize that the abs are made up of several muscles. This means that you need to use different exercises to get them all working. The abdominal muscles include:

rectus – forms cubes, keeps the body balanced, provides stability to the spine and aligns posture;
transverse – supports the internal organs and helps the diaphragm in the breathing process;
oblique – responsible for body mobility and torso rotation.

Regular training of all groups of abdominal muscles in combination with proper nutrition helps to form a strong muscle corset, strengthen the spine, strengthen the center of the body, and give the abdomen a flat and relief look. In addition, exercising these muscles is important for:

improving spinal stability;
develop coordination skills;
improve athletic performance;
ease in performing everyday tasks;
improve overall health and gastrointestinal function;
reduce the risk of injury and back pain.

Pros of training abs with a barbell

Increased load. The tool will allow you to work with a higher weight, which will develop muscle strength and endurance.

Balance training. The barbell allows you to create complex exercises that promote the development of coordination. Especially this skill will be useful for athletes who need the ability to maintain balance.

Variety. Training for abs with a barbell is an unusual load. You will be able to work the muscles from different angles.

Increased range of motion. Using a barbell allows you to perform exercises for the abs with a wider range of motion. Due to this, the muscles will stretch and contract well.

Contraindicações

Regular exercise has a beneficial effect on muscles, ligaments, joints and bones. However, everyone may have individual contraindications to certain types of exercise. If you have doubts, it is advisable to consult a doctor before the first workouts. Especially in the presence of:

heart and vascular diseases;
joint problems and back pain;
GI problems;
being overweight or obese;
nervous system disorders;
pregnancy.

Limit training in case of: acute pain in the joints, recent surgeries and injuries, the presence of infections; with high body temperature, exacerbation of chronic diseases.

Complex exercises for abs with a barbell

Start training with a barbell of light weight and gradually increase it when you are ready.

Curls with a barbell

Técnica

Lie on your back and bend your legs at the knees, with your heels close to your buttocks. The lower back is pressed against the mat, there is a natural bend in it. Do not arch your back too much.
Place the barbell on top of your rib cage and fix it with your hands.
As you exhale, bend your body toward your knees. Pull the shoulder blades off the floor, the lower back stays in place. Pause briefly in the upper position.
As you inhale, smoothly and under control bend the body to the starting position. Perform the exercise without jerks and sudden movements, tensing the abdominal muscles.

Do two approaches of 10-15 repetitions. Rest between approaches – one minute.

Side twists with a barbell

Técnica

Lie on your back with your legs bent at the knees. Place your heels close to your buttocks. Keep a natural bend in your lower back.
Place the barbell on top of your rib cage and fix it with your hands.
As you exhale, bend your body and twist sideways so that your right shoulder goes toward your left knee. Pause briefly at the top position.
As you inhale, smoothly and under control, bend the body torso back to the starting position. Repeat the movement on the other side.
Avoid jerks and sudden movements.

Perform two approaches of 10-15 repetitions. Rest between approaches – one minute.

Side pivots with a barbell while standing

Técnica

Stand up straight, put the barbell on the trapezius, hold the projectile with your hands.
Feet shoulder-width apart, gaze directed straight ahead. The lower back is in a natural position, without a strong deflection.
As you exhale, smoothly rotate the body with the barbell to the side.
As you inhale, smoothly and under control, bend the body back to the starting position.
Repeat the movement on the other side.
Do not jerk or sway.

Perform two approaches of 10-15 repetitions. Rest between approaches – one minute.

Curls with a barbell with raised legs

Técnica

Lie with your back on the mat and bend your legs at the knees. Raise your legs up so that there is a 90-degree angle at the hip and knee joints. Maintain a natural lumbar flexion.
Extend your straight arms with the barbell up so that the projectile is above your chest.
As you exhale, stretch your arms toward the ceiling, bending your body and pulling your shoulder blades off the floor. Pause briefly in the upper position.
As you inhale, smoothly and under control bend the body to the starting position.
Do the exercise smoothly.

Perform two approaches of 10-15 repetitions. Rest between approaches – one minute.

Rolling the barbell on the floor standing on your knees

Execution technique

Starting position is on all fours. Put the barbell on the floor and grab it with your hands at shoulder width.
The lower back is in a natural position. The feet and knees are resting on the floor.
As you inhale, flex your body by rolling the barbell on the floor away from you. Determine the comfortable distance for yourself.
As you exhale, bend the body to the starting position under control, tensing the abs.
Do not make sudden movements and jerks.

Perform the exercise as many times as you can.

How to get the maximum effect from training on the abs?

Make working out a habit. This is the key to achieving results. It is recommended to exercise twice a week. Keep in mind that visible muscle changes take time, so it’s important to stay consistent.

Do not force results. Start with simple exercises and light loads and gradually increase the difficulty. Too high a load or sudden increases in weight can be detrimental to your progress and risk injury.

Top 4 mistakes when training abs

You hit your breathing or hold your breath altogether. This mistake can reduce the effectiveness of your workout. As a reminder, exhale is on exertion and inhale is on relaxation. It is important to control this process.

You are in too much of a hurry. Do each movement slowly and under control, excluding sharp and fast movements. This will allow you to fully concentrate on the work. Quick movements can lead to poor technique and increase the risk of injury.

You are exercising too much and ignoring other factors. As a reminder, pumping daily will not help you in achieving athletic abs. For you to finally see six cubes, you need to reduce your overall body fat percentage. This is accomplished by adjusting your diet and creating a calorie deficit.