How to pump up abs on the bar? 6 most effective exercises and trainer’s tips

A bar is a popular apparatus that many people associate exclusively with pull-ups, arm and back training. It can be found on every sports ground, and some people even have it at home. If used correctly, the bar turns into a universal exercise machine on which you can pump your abs. Today, together with a fitness trainer, we have outlined a workout that will help to work the abdominal muscles.

Fitnes trener svetovnega razreda

Training abs on the tourniquet is much heavier than analog exercises performed lying on the floor. It is not suitable for beginner athletes. Due to the complexity of execution, the efficiency of work on the bar is higher, more muscle groups get a load, including small muscles of the cortex, forearms, legs and back.

Preparing for training on the bar

An important factor in training is the strength of the grip and forearms, as well as stabilization of the body in the hanging position, which requires the development of small muscles and stabilizer muscles. To qualitatively perform a complex on the press on the bar, you need to be able to hang on the bar for a long time and have a strong grip. Otherwise, the pace of the training will be jagged. You will constantly be interrupted, as the hands will be tired.

The way to a good grip is quite simple – constant practice. Daily hanging on the bar should become a routine for you. Do at least a few minutes a day, and after a week you will feel that you have become stronger. The technique of hanging is as follows: grab the bar with a standard grip and relax your shoulders, do not tilt your head forward, and try not to bend your back too much.

If you find it hard or your arms hurt, try putting both feet on the floor. Gradually getting used to it, you will be able to take one foot off the floor and then the other. You can use special straps or gloves to help you hang.

Contraindications to training on the bar

Specialists do not recommend performing such training for people who are overweight or have problems with the spine. In the first case, everything is simple: when you hang, your arms are the main load, because they should hold you. In the second case it is more complicated, practicing on the bar is contraindicated for people with severe stages of back disease, at the initial stages of regular hanging on the bar can even alleviate the disease. But in no case do not do it yourself – consult your doctor and get personal recommendations.

Warm-up before training

Preparing the muscles for the load – a full part of training, and if it is neglected, you can get injured and stay without sport for a few days, weeks or even months. So if you are going to work out on the bar, be sure to do a warm-up warm-up.

Circular movements in the wrist joint

Tehnika

• Feet shoulder-width apart, arms stretched forward.
• For eight counts rotate the hands to one side and for eight counts to the other.

Circular movements in the elbow joint

Tehnika

• Feet shoulder width apart, arms stretched out to the sides.
• For eight counts, rotate the elbow joints inward, for another eight – outward.

Circular movements in the shoulder joint

Tehnika

• Feet at shoulder width, arms along the body.
• For eight counts, rotate your shoulders to the inner side and then for the same number of counts to the outer side.

Inclines with a bend

Tehnika

• Place your feet shoulder-width apart, hands on your waist.
• On three counts tilt the body forward and spring back to your toes, on the fourth count bend in the back and return to the starting position.

Sphinx

Tehnika

• Lie on your stomach, lift your chest and lean on your elbows.
• Bend back, relax and lower your shoulders, stretch your neck upwards.

Top 6 effective exercises for abs on the bar

Exercises on the turnbuckle are sports exotics, but in fact there is nothing difficult about them, they are very similar to each other. The explanation is simple: your hands are busy, so you can work only with your body and legs from the same position – hanging on the bar.

Hip flexion in the hanging position

Tehnika

• Grasp the bar, bend your legs at the knees.
• As you exhale, slowly raise your hips so that they are parallel to the floor.
• Z vdihom se vrnite v začetni položaj.
• In progression, try to pull your knees to your chest.

This exercise can be performed in another variation: with alternate leg raises.

Boris Iljin: for beginner level athletes it is better to start with lifting legs bent at the knee joints, for more experienced athletes – with straight legs. At first, the bending of the thigh is carried out to parallel with the floor, then we try to touch the bar with the shin.

Corner

Tehnika

• Grasp the bar with a medium grip and hang on it, straighten your arms.
• As you exhale, lift your straight legs up to parallel with the floor.
• Keep a right angle between the body and the hips as long as possible.

This exercise can be performed in several approaches if you find it very difficult to hold yourself in this position for a long time.

Bicycle

Tehnika

• Grasp the bar with a grip about shoulder width apart.
• Alternately pull your right and left knee to your chest, the movements should resemble pedaling a bicycle.
• Do not perform the exercise very quickly, smoothly, so that all the muscles work properly.
• Try to breathe evenly.

Boris Iljin: to complicate the exercise, simultaneously with the work of legs you can smoothly lift the pelvis as high as possible.

Side raises

Tehnika

• Grasp the bar with a medium grip, place your legs together and slightly bend them at the knees.
• As you exhale, raise your legs to an angle of slightly less than 90 degrees to the right side.
• As you inhale, return to the starting position and repeat the same to the left side.
• When you lift your legs, engage your pelvis as well.

Boris Iljin: for those who find this variation too easy, there is a complication. In the advanced version, instead of lifting your legs, perform a rotation.

"Škarje"

Tehnika

• Grasp the bar with a medium grip.
• From the hanging position on the bar, raise straight legs in front of you.
• Perform up and down hip flexion and extension of the legs or straight leg extension and extension to the sides.
• The amplitude of movements should be small.
• Dihajte enakomerno.

“Wipers”

Tehnika

• Hang on the bar and from this position close your legs and raise them so that they are horizontal to the floor.
• Keeping the pelvis in one position, gently move your legs from side to side. The movement should resemble the work of automobile brushes.
• Dihajte enakomerno.

Try not to rock yourself with the body or arms, it negates the effectiveness of the exercise. Here, as everywhere, it is important not quantity, but quality. Try to make all movements slowly, without jerks, so that the muscles received the maximum and, most importantly, the correct load.