One way to strengthen and build muscle in your abdominal muscles is to add weights to your ab exercise routine. You can add resistance with free weights, gym machines or accessories such as medicine balls. Adding weight and observing proper technique strengthens the rectus abdominus, obliques and low back.
Step 1
Sit on the floor a few feet away from a partner with a medicine ball in your hands. Bend your knees and lean back to lie on the floor, raising the ball up over your head and touching to the floor behind you. Perform a sit-up and throw the ball to your partner at the top, where he will perform the same move.
Step 2
Lie flat on a decline bench or sit-up slant board, holding light dumbbells up above you as if to perform a bench press. Perform a full sit-up, keeping the dumbbells above your shoulders through the entire movement. Lie back down and repeat the movement.
Step 3
Position your feet at about shoulder-width apart while standing and lay a light barbell across your shoulders. Bend your torso from side to side in a slow, controlled motion. Contract your oblique muscles at the side of your abdominals on each bend.
Step 4
Sit at the edge of a chair or bench with a light barbell across your shoulders. Twist from side to side slowly, while keeping your back straight, abs tight and head up.
Step 5
Climb or hop up onto a captain's chair at the gym so your forearms rest on the padded vertical bars and your hands are on the handles. Have a partner place a dumbbell between your ankles, then raise your knees up to your chest as far as you can. Lower your legs and repeat.
Things You'll Need
- Medicine ball
- Decline bench
- Slant board
- Dumbbells
- Barbell
- Chair
- Captain's chair
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