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The Best Barbell Ab workout For a Strong Core

Target your Abs with This Barbell Ab workout For a Strong Core. Barbell exercises for abs target the upper and lower abs muscles as well as the obliques.

 

The 6 Best Barbell Ab workout For a Strong Core

  • landmine rainbow
  • Barbell rollouts
  • Barbell Side Bend
  • Barbell Straight-Leg Sit-Up
  • Single-Arm Landmine Press
  • Barbell Trunk Rotation

let’s go to work

1-landmine rainbow

Place one end of a barbell in a landmine. Grab the other end with extended arms at shoulder height with your feet about hip-width apart. Keeping your arms as straight as possible and your torso stationary, twist the barbell to one side, lowering it down toward one hip, then bring it back to the center and twist it to the other side and the other hip. Don’t turn your hips or shoulders. Keep alternating sides.

2- Barbell rollout

Kneel on the floor and grab a barbell with 45-lb plates. Place the bar on the floor in front of you and get on all fours. Keeping your arms straight and torso stable, slowly roll the barbell straight forward, going as low as you can without touching the floor with your body. Keep your hips straight and abs and glutes squeezed in the fully stretched position. Hold for a second, then pull yourself back to the starting position.

3- Barbell Side Bend

Stand up straight with your feet at shoulder-width apart, holding a barbell placed on the back of your shoulders like on a back squat. Keeping your back straight and head up, bend at the waist and move your torso to one side, going as far as possible. Hold for a second, then come back up and repeat the movement on the other side.

4- Barbell Straight-Leg Sit-Up

Lie on your back with your legs fully extended, holding a lightly loaded barbell over your chest with your hands about shoulder-width apart. Keeping your arms straight and torso stationary, raise your torso until it’s vertical, taking the bar over your head so it ends in an overhead press position at the top of the sit-up. Don’t let your back round forward!

5- Single-Arm Landmine Press

Place one end of the barbell in a landmine. Grab the other end with one arm and hold it near the same shoulder as you stand with your feet shoulder-width apart. Without twisting your torso, drive the barbell overhead. Repeat until completing all prescribed reps per arm, then alternate sides.

6- Barbell Trunk Rotation

Sit on a bench and place a barbell behind your neck, holding it with both hands in a wide grip position. Rotate your upper body from one side to the other with short pauses between rotations.Try to keep your back straight throughout.

 

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