How to train abdominal muscles with weights

There are many ways to train your abdominal muscles, and everyone can choose different methods according to their own needs. One of the methods is to train the abdominal muscles with weights. It mainly requires the person who is training the abdominal muscles to put some weight on the body so that the abdominal muscles can be better trained. However, this method is also very complicated compared with other methods of training abdominal muscles, so people who need to train abdominal muscles need to master it well. So how should we train abdominal muscles with weights?

Advanced abdominal training with weights, 3 moves to make your abdominal muscles stronger!

Among the rules that need to be followed in training, gradual progress is a very important part, because we cannot keep muscles growing at the same rate under the same load, so appropriately increasing the difficulty of training may be beneficial to the muscles.

You should know that our abdomen is very powerful. As an important component of core strength, the role of abdominal muscles is not just to look good. It can help us to closely connect the upper and lower body, thereby making the transfer of force more efficient, so don't ignore it.

In the gym, we often see people exercising their abdominal muscles, and they still use the same few movements. Those movements, which have been well-understood, will not have a good effect if used on someone who needs to increase strength. At most, they will cause the muscles to regress.

As for increasing the training load, we may know that we need to increase the weight of the dumbbells when training our biceps, but when training our abdomens we usually use our own weight, so if we want to increase the weight, we need to make corresponding changes to achieve it. The following is such an action.

While making the abdominal muscles stronger, we should not give up the work of reducing fat content. We should not fall behind in the aerobic exercise we should do every week. This way, we can have strong abdominal muscles and show them off. So are you ready to start training?

Action 1: Decline Plank Crunch

This is a very suitable movement for increasing weight. When we lie on the decline board, our hands can be free to hold heavy objects, thereby increasing the difficulty of training.

The specific method is that after we lie on the decline board, we stabilize our legs firmly, and then we can grab the barbell with both hands. The specific weight needs to be determined according to your needs. After holding it, try your best to complete the whole movement. At the highest point, you can also lift the barbell upward with force, which can also exercise the arm muscles.

Action 2: Rope crunch

This is a very good abdominal weight training, and the weight is very convenient to adjust, but many people are unwilling to do it because of face issues, so we need to put aside our face and pick up the rope to do it.

First, kneel on your knees with your thighs perpendicular to the ground. Then grab the end of the rope with both hands. Then tighten your upper body and slowly pull it down. During the process, keep your head facing the ground. This way you can't see other people's eyes and can concentrate on your own training. The weight can be a little heavier because we are following gravity.

Action 3: Weighted rotation

The above two exercises are for training the rectus abdominis. We also have weight-bearing exercises for the external oblique muscles, and they can be completed with just one dumbbell.

Choose the right weight for the dumbbells, don't make it too heavy, as that will damage your spine. So after choosing the right weight and holding it in your hands, stand up straight, then slightly contract your abdominal muscles, and then use the abdominal strength on both sides to rotate the dumbbells and your body. Remember to use muscle strength, not the inertia of weight. Relying too much on inertia will also damage your spine.