Strength Training Ab Exercises
When talking about weight training, the arms are what nearly everyone thinks of. Unfortunately, even though it is called “strength training” most people think of these exercises as a way to get bigger, not stronger.
To see the best results and work out for the right reasons, though, strength training should be done to strengthen every part of you, including those areas that you may want to see shrink instead of grow. The following are some ab exercises that can help you to achieve a strong and solid core. To get the most out of the strength training exercises, you should hold a dumbbell that challenges you, but does not make it impossible to complete the exercise (5-10 pounds is standard.)
Weighted Transverse Ab Stretch
Start with feet slightly wider than hip width and knees slightly bent. A single dumbbell should be held in front of the chest with the elbows bet. Lowering into a squat, extend both arms completely out to the sides with the weight in the left hand. Rotate to the left so that the weight is above you and the right hand is touching the ground. While looking up at the left hand, rise up halfway out of the squat while keeping the same upper body position. Return the hand to the ground, then return to the starting position and repeat on the opposite side.
Squat with a dumbbell in each hand. Rise up to a bent over position with the back flat and the knees bent. Extend the arms and move into a “bow and arrow” position with one hand near the ground and one hand behind the body. Twist the torso and switch the arm position. Perform several repitions.
Weighted Crunches with Arm Raise
Lie face up on the floor with a dumbbell in each hand. Extend the arms straight above the chest and lift the head and neck of the floor. Press the right arm further up so that the right shoulder lifts off the floor. Lower down and repeat with the left arm and shoulder blade. Lower to the floor, then lift back up and repeat.