Whenever muscle-building is a goal, external resistance is needed to tax the muscles. Take a bench press, for example. A weighted barbell is lifted and lowered to increase the recruitment of the pectoral muscles. If you want to do muscle-building ab exercises, increase the resistance by using dumbbells, medicine balls and ankle weights.
Crunches
Basic ab crunches work the upper part of the rectus abdominis. To increase the muscle recruitment, perform these while holding a weight against your chest. This can be a medicine ball, dumbbell or kettlebell. A kettlebell is a cannonball-shaped fitness tool that is made of cast iron and has a curved handle on the top. To do this exercise, lie on your back with your knees bent, feet flat on the floor and the weight held in front of your chest. Steadily lift your shoulders off the floor, squeeze your abs forcefully and lower yourself back down.
Pull-ins
Leg pull-ins target the lower abs and you can do these from the floor or while sitting on a weight bench. After strapping ankle weights to your lower legs, lean back slightly, place your hands on the floor behind you and extend your legs in front of your body. In a steady motion, lean forward as you draw your knees into your chest. Squeeze your abs forcefully, reverse the motion and repeat.
45-Degree Side Bend
A 45-degree side bend targets the obliques, which are found on the sides of the ribs. To do these, you will need a back extension machine, also known as a Roman chair. Position your right hip on the upper padded support, hold a dumbbell or weight plate in your right hand and brace your feet on the lower platform in a staggered stance. Keeping your lower body still, bend laterally to your right as you lower the weight toward the floor. Rise back up, perform a set of reps and switch sides.
Weighted Bicycle Crunch
A bicycle crunch works the entire abdominal area as well as the hip flexors and quadriceps. To increase the muscle building potential of this exercise, strap on ankle weights and hold a medicine ball in your hands. Lie on your back with your head and legs lifted, knees bent 90 degrees and shins parallel to floor. Steadily move your opposite elbow and knee toward each other while extending one leg. Reverse the motion and repeat to alternate back and forth.
Weighted Floor Wipers
Weighted floor wipers work your entire stomach and they require a barbell with one weight plate on each side, as well as ankle weights. After strapping on the ankle weights, lie on your back and have a training partner hand you the barbell. While holding the bar straight above your chest, alternate moving your legs to each side of the bar toward the weight plates. When lowering your legs, stop them right above the ground before lifting them back up.
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