Abdominal exercises with weight

15 Best and especial abdominal exercises with weight

Who would not like to be able to wear a beautiful abdomen marked and defined? Surely we will all agree that it is one of the most pursued goals in the world of fitness, and that is precisely why we want to show you 15 best and especial abdominal exercises with weight.

But why with weight? Well for a simple reason, because when working the abdominals with the weight we will get a bigger hypertrophy of the abdominal muscles and therefore they will grow more and they will be more marked.

Now, without further ado we will see what are those exercises that will help us to get a six pack magazine and therefore a beautiful fitness body.

15 Abdominal exercises with weight are given below

  1. Upper shrinkage on the floor
  2. Upper shrinkage in declined bank
  3. Upper shrinkage in declined bench with disk in front
  4. Upper shrink on kneeling pulley on the floor
  5. Isometric plate with 4 supports
  6. Lateral shrinking with disk
  7. Lateral shrinkage on pulley
  8. Russian spins with heavy ball
  9. Elbow to knee with heavy anklets
  10. Shrinking in bank declined for oblique with disk in the chest
  11. Leg lifts lying on the floor with dumbbell
  12. Kneeling in flat bench with dumbbell
  13. Kneeling raised with dumbbell
  14. Straight leg raising hung with dumbbell
  15. Elevation of straight legs in declined bench with dumbbell

Abdominal exercises with weight-1: Upper shrinkage on the floor

This is the most typical abdominal exercise and for which everyone started at home.

How is it done?

Lying on the floor on your back, bend your knees slightly with your feet on the floor, hold a disc against your chest with both hands and raise your trunk up by flexing your waist and exerting all the pressure on your abdomen. Go back to the starting position and repeat as many times as you need.

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Upper shrinkage on the floor

 

Abdominal exercises with weight-2: Upper shrinkage in declined bank

We continue with the same exercise but with another variant, perhaps the most complicated but also the one that works the upper part of the abdomen.

How is it done?

It is about adjusting the bank’s declination to the desired height, adjust the leg support to ensure the execution of the exercise, hold a disc against the chest with both hands and perform a shrink up in a controlled manner always taking care of the posture and with the back straight.

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Abdominal exercises with weight-3: Upper shrinkage in declined bench with a disk in front

This exercise is like the previous one but holding the disc in front of your chest with arms outstretched. In this way, you will be adding more intensity to the exercise and you will also work the shoulders indirectly.

Abdominal exercises with weight-4: Upper shrink on the kneeling pulley on the floor

We continue with the upper part of the abdomen, but we change the type of exercise.

How is it done?

Adjust the weight of a pulley and use the rope as a grip. It is about kneeling in front of a pulley, grabbing one end of the rope with each hand and bringing it towards the back of the head at the height of the neck. From this position, we perform an abdominal shrinking with the head towards the floor, but it is not necessary to completely bend the body. Go back to the starting position and repeat as many times as you need.Upper shrink on the kneeling pulley on the floor

Abdominal exercises with weight-5: Isometric plate with 4 supports

This is the best and most complete exercises for abdominals, and if we also do it with weight, its effects are maximized.

How is it done?

Lying face down on the floor in a flexed position, support the forearms at a distance about the width of the shoulders on the sides of the body forming a 90º angle with the arm, leaving the body parallel to the floor. You will only support the forearms and the tips of the feet on the ground.

Hold in that position as long as you can with your abdomen contracted and your back straight. Do not worry if at the beginning you do not take much time, little by little you will improve the execution-

Abdominal exercises with weight-6: Lateral shrinking with disk

We now turn to the exercises for obliques, another very important part of the abdomen that will mark our lateral figure. This exercise is the simplest to perform.

How is it done?

Standing, straight, with your feet shoulder-width apart and holding a disc or kettlebell with your left hand, make a small waist shrug to the left side and return to the starting position. Repeat as many times as you need and repeat the process with the right side.

Abdominal exercises with weight-7: Lateral shrinkage on a pulley

This exercise is the same as the previous one, but instead of a disk or kettlebell, we will use a pulley.

How is it done?

Standing, sideways to a high pulley station with arms straight down, grab the handle with the left hand, lower the weight by a slight lateral contraction and return to the starting position. Repeat as many times as you need and repeat the process with the right side.Lateral shrinkage on a pulley

Abdominal exercises with weight-8: Russian spins with a heavy ball

The Russian gyrations are a very good exercise of abdominals with weight since it works all the rectus abdominis, but it affects more in the waist and the oblique one.

How is it done?

Sitting on the floor with your legs slightly bent, feet raised without touching the floor and your torso slightly tilted back, hold the ball with both hands on your thighs. From that position, you pass the ball from the left side to the right side successively touching with the ball the ground on each side. Repeat as many times as necessary without rest.

Abdominal exercises with weight-9: Elbow to knee with heavy anklets

This exercise is more complicated and you need more experience and strength to do it correctly.

How is it done?

Lying on your back with your legs straight, your torso slightly leaning back and your hands behind your head at your sides, you performed a double shrinkage trying to join the left elbow with the right knee and repeat the same process with the opposite side. Repeat as many times as necessary without rest.

Abdominal exercises with weight-10: Shrinking in bank declined for oblique with a disk in the chest

Very good exercise to work the obliques.

How is it done?

Lying on a declined bench and holding a disc to your chest with both hands, you perform shrinkage and twist the waist and torso slightly to the left during the climb. Lower in a controlled manner and go back up, but turning the waist and torso to the right side. Repeat as many times as necessary without rest.Shrinking in bank declined for oblique with a disk in the chest

Abdominal exercises with weight-11: Leg lifts lying on the floor with a dumbbell

We go to the exercises of the lower abdomen, which will form the famous “V” and we do it with the most basic exercise for that area.

How is it done?

Lying on the floor on your back with your legs straight and your arms at your sides hold a light dumbbell with your feet and raise your legs straight up to form a 45º angle with your legs and body. We repeat as many times as necessary

Abdominal exercises with weight-12: Kneeling in flat bench with a dumbbell

An exercise very similar to the previous one, but in a more comfortable flat bench.

How is it done?

Sitting on the tip of a flat bench, lean slightly backward, raise your legs semi-flexed while holding a light dumbbell with your feet and perform a double shrink trying to bring your knees to your chest.

Abdominal exercises with weight-13: Kneeling raised with dumbbell

Of the most effective exercises for the lower abdomen.

How is it done?

Hanging from a bar and fully stretched, hold a dumbbell with your feet and raise your knees with your legs bent at a 90º angle up until your thighs are parallel to the floor. Hold the position one second and go down to the starting position in a controlled manner.Kneeling raised with dumbbell

Abdominal exercises with weight-14: Straight leg raising hung with dumbbell

This exercise is the same as the previous one but with straight legs, which add more intensity and difficulty to exercise since the farther the body weight is, the more difficult it is to move it.

Abdominal exercises with weight-15. Elevation of straight legs in declined bench with a dumbbell

Finally, another of the best abdominal exercises with a weight that you can do to get a defined abdomen.

How is it done?

Lying on your back on a bench declined but the other way around, with your head where your feet would go and vice versa, hold a dumbbell with your feet and hold the bench over your head to maintain stability and raise your legs straight up as far as you can. Hold the position one second and go down to the starting position in a controlled manner.Elevation of straight legs in declined bench with a dumbbell

And these are the 15 abdominal exercises with a weight that we propose to you to get a marked abdomen, defined and above all hard and resistant. Do not forget to take a protein shake at the end of your weight routine to accelerate muscle recovery.

We hope you will like these abdominal exercises with weight. We want your comments and suggestions to improve our ideas. Thank you and have a great day!

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Shital

Shital regularly contributes health-related topics and healthy living ideas to this blog and other health blogs around the web. When she’s not busy working with the jobs, you will find her undertaking many of her own health-related topics and healthy living ideas! She has a lot of dreams. She works hard to fulfill her dreams. She loves to share her ideas, tricks, tips and information by blogging. She also works at CYONWO, a company that committed to helping businesses with online marketing.

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