Barbell Exercises for Abs

Accomplish a complete ab workout for the transversus abdominis, obliques and rectus abdominis using only a barbell. Barbells aren't common tools for ab workouts like they are for leg, back and chest workouts, but if a barbell is what you have, there are a few exercises you can do to work the front and sides of the abs.

Barbell Rollouts

The barbell rollouts work the middle and upper abs, including the transversus adbominis muscle that runs along the midline of your abdomen beneath your belly button. This muscle stabilizes your spine, and during barbell rollouts, your back can easily round or arch if you do not engage this muscle. You also work the rectus abdominis, the long muscle that gives a washboard abs look when properly developed. To perform barbell rollouts, kneel with a barbell in front of you, and grab the bar with a shoulder-width overhand grip. Roll the barbell away from your knees and lower your hips and chest toward the floor. Maintain a straight back and straight arms.

Barbell Oblique Side Bends

The barbell oblique side bends exercise targets the obliques. Your obliques cross your abdomen between your belly button and the outer edge of your hips. These muscles bend your spine sideways and rotate the spine. To perform barbell oblique side bends, lift the barbell onto your shoulders behind your neck, and hold the barbell steady with one hand on each side with your elbows bent. Step your feet hip-width apart. Then, lean to the right, bending at the waist to bring the end of the barbell toward your outer thigh. Stand up straight. Lean to the left.

Barbell Push Crunches

Barbell push crunches distinctly target the rectus abdominis. Because you begin this exercise in a decline position on an incline bench, your rectus abdominis works through a large range of motion to raise your upper body. This is known as spinal flexion. When you bend your spine forward, you flex the spine. To begin this exercise, lie with your head at the bottom of an incline bench, holding a barbell. Raise your arms straight toward the ceiling to lift the barbell above your chest. Then, curl your upper body toward the ceiling, pushing the barbell up as well. The obliques act as secondary muscles to assist spinal flexion during this exercise.

Barbell Exercise Weights

An advantage of using a barbell is that you choose how much weight to put on the ends, which is easily changeable per exercise. Use a weight that is the heaviest you can handle without compromising exercise form on each exercise. Do not just use the same amount for all three. Perform 12 to 20 repetitions and up to three sets.