Weighted home gym AB excercises

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timelinex
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Weighted home gym AB excercises

#1

Post by timelinex » Thu Jun 27, 2024 7:17 am

I'm at 25 on the ab wheel and it's just tedious at this point so ive stopped. I may try standing ones again, but its a big jump. I'm at 15 on hanging leg raises, so I'll add weight to that with a dumbell soon.

I prefer doing ab exercises similarly to the rest of my workouts, mostly <10 reps.

When i went to a gym i prefered the weighted crunch machine and using the hyperextension-type stand where I can grab a weight and do heavier crunches off the edge.

I don't have either of those at home!

I'm thinking about trying kneeling crunches on my cable machine but I kind of remember those being a little awkward when getting heavier.

Ideas?

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mbasic
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Re: Weighted home gym AB excercises

#2

Post by mbasic » Thu Jun 27, 2024 8:53 am

I (at times) have done a lying leg raise on a bench press station, where I simply hold onto a dumbbell with my feet.

At the the globogym, I will loosely wrap a small gym towel around the handle a couple of times for "sanitary consideration" of others ... but that actually adds some gripping mass to the handle as well. I might put 135 of the bench (bench press station), I just hold onto the loaded bar still in the hooks to counter the forces of my legs. You can go down to where the DB just taps the ground.



except I get my ass more toward the edge of the bench, so my legs can go past horizontal

And again .... this like most all "ab exercises" wind up being a hip flexor thing to a large degree.

TornAlien
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Re: Weighted home gym AB excercises

#3

Post by TornAlien » Sun Jul 07, 2024 1:50 am

I’ve been there with the ab wheel; it does get really tedious! I switched to using a weight vest for standing ab wheels, and it helped mix things up a bit. I also used to like weighted crunches on the machine at the gym, but at home, I do decline sit-ups with a dumbbell. Kneeling crunches on the cable machine can be a bit awkward with heavier weights, but if you adjust your setup, they can still be a solid choice!

James
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Re: Weighted home gym AB excercises

#4

Post by James » Sun Jul 07, 2024 6:37 am

I use the the pulldown pulleys on my rack for for standing abs. I have a tow strap that goes through a carabiner then over my shoulders so I can hold it to my chest. I also put a bar on the out side of the rack at about knee height to brace against.

I face away from the rack and use some body English to get the first rep started then it's easier to do the rest controlled.

I remember the first time I got the movement right the next day I was sore in the midsection to the point of thinking I had food poisoning.

hector
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Re: Weighted home gym AB excercises

#5

Post by hector » Sun Jul 07, 2024 8:59 am

Have you tried changing angle you do ab wheel at? Ross Enamit used to talk about this. Can def make it more difficult.

SeeMac
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Re: Weighted home gym AB excercises

#6

Post by SeeMac » Sat Jul 13, 2024 5:24 am

I basically did the ab wheel exclusively for the past 5 years or so. Built up to 10 or strict standing (nose to floor, elbows locked out). Didn't get to the point of adding load or anything because I didn't have a good way of doing it. Band assisted reps got me to my first bodyweight rep. Definitely improved my core strength, not sure it grew anything much.

I just bought a GHD so I am going to start playing with various sit-up variations on it.

ChasingCurls69
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Re: Weighted home gym AB excercises

#7

Post by ChasingCurls69 » Tue Jul 23, 2024 8:44 pm

SeeMac wrote: Sat Jul 13, 2024 5:24 am I basically did the ab wheel exclusively for the past 5 years or so. Built up to 10 or strict standing (nose to floor, elbows locked out). Didn't get to the point of adding load or anything because I didn't have a good way of doing it. Band assisted reps got me to my first bodyweight rep. Definitely improved my core strength, not sure it grew anything much.

I just bought a GHD so I am going to start playing with various sit-up variations on it.
I've gotten really into weighted GHD sit ups after seeing a friend who does Highland Games do them for heavy sets of 5-8. Before loading them I got up to a single set of 25-30 reps, and started off with weighted sets of 8-10 before tapering down to 6-8.

SeeMac
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Re: Weighted home gym AB excercises

#8

Post by SeeMac » Wed Jul 24, 2024 5:26 am

ChasingCurls69 wrote: Tue Jul 23, 2024 8:44 pm
SeeMac wrote: Sat Jul 13, 2024 5:24 am I basically did the ab wheel exclusively for the past 5 years or so. Built up to 10 or strict standing (nose to floor, elbows locked out). Didn't get to the point of adding load or anything because I didn't have a good way of doing it. Band assisted reps got me to my first bodyweight rep. Definitely improved my core strength, not sure it grew anything much.

I just bought a GHD so I am going to start playing with various sit-up variations on it.
I've gotten really into weighted GHD sit ups after seeing a friend who does Highland Games do them for heavy sets of 5-8. Before loading them I got up to a single set of 25-30 reps, and started off with weighted sets of 8-10 before tapering down to 6-8.
If you buy into this whole stretch induced hypertrophy / lengthened partials stuff, then I guess the GHD situp is probably the best ab exercise hypertrophy wise.

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Re: Weighted home gym AB excercises

#9

Post by platypus » Wed Jul 31, 2024 3:51 pm

You can hold a dumbbell between your feet and do hanging knee raises, like this:

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