Most abdominal exercises are performed while lying on the ground and without using additional weights. But just because most of the abdominal exercises are like that, it doesn’t mean that these exercises are everything you need to have strong abs.
This is because using weights while standing or sitting is a more natural way in which our bodies works rather than while lying. So, using the barbell to develop your abs is an effective way to make your abdominals work hard without spending much time on training them to see great results.
Try These 6 Barbell Exercises to Strengthen Your Abs
1. Barbell Rollouts
Similar to wheel rollouts, barbell rollouts teach you to keep your body stable and become more flexible. This exercise can be difficult for those who aren’t exercising enough, but if you learn it, then it can easily become one of the most effective movements for your abs in your workout.
Begin doing barbell rollouts by kneeling on the floor. Make sure that the barbell has 45-lb plates and place the barbell on the floor. Keep your torso stable and arms straight while slowly rolling forward.
Move as far as you can without touching the floor with your body. When you can no longer move forward, pull yourself back to the starting point.
2. Landmine Rainbows
This exercise is especially effective when you want to make your waist more flexible, strengthen your obliques, and give plenty of work to your upper body muscles.
Start the exercise by grabbing the end of the barbell with your arms at shoulder height. Keep your arms straight and your torso stationary. Lower the barbell towards your right hip and continue by moving the barbell back to the center and then towards your left hip.
3. Barbell Side Bends
You can perform this exercise without weights, but then you’ll need to do many reps and it won’t be very effective at activating your obliques.
Stand up straight while keeping your legs close to one another. Place the barbell on your shoulders as if you were squatting. Keep your back straight and use your torso to lean to the right side of your body without moving any other muscles. Then, move the left side of your body and repeat it again.
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4. Single-Arm Landmine Presses
This exercise works well when you want to make your physique symmetrical both in looks and strength. Grab the end of the barbell with your right arm and position your feet shoulder-width apart.
Push the barbell overhead until you complete the whole set and then complete another set with your left arm so that both sides of your body could get the same amount of work.
5. Zercher Squats
While all types of squats provide more or less work to the abdominals, the most effective are Zercher squats as they make your abs work the most to keep your body stable while holding the barbell in front of you.
Hold the barbell in the crook of your elbows. At the same time, keep your back straight and feet shoulder-width apart. Use your legs to lower yourself down and then more up again.
6. Barbell Straight-Leg Sit-Ups
If you like doing crunches but they are too easy for you, then you should start doing this exercise as it can give an incredible shock to your abdominals.
Lie down and position your legs straight on the floor. Hold the barbell with your arms fully extended and then use only your waist to complete sit-ups. Don’t move your arms while performing these sit-ups and fully concentrate on your waist. Slowly move back until your whole back reaches the floor and start the same process again.