Best abs workout without machines?

Kraken

Senior Member
Joined
Dec 3, 2020
Messages
2,022
Reaction score
1,834
Points
113
I'm looking for a few great abs exercises that can be done with just a bench and maybe dumbbells, for at home. Of course there are inclined situps, but are there better choices?
 

CJ

Mod Squad
Joined
Feb 24, 2014
Messages
23,045
Reaction score
42,311
Points
383
Put a stability ball or pad of some sort under your lower back, and do crunches, NOT hip hinges. Abs do NOT flex your hips, the hip flexor muscles do.

The primary job of your abdominals is to flex the spine, bring your lower chest to your pelvis. The role the ball/pad plays in the crunch is that it allows you to extend the spine, and help you with feeling it flex during the movement.

A common mistake people make in ab exercises is that they flex at the hip, and not the spine. It's a very common mistake is situps, especially incline situps, and knee/leg raises, which is a poor ab exercise for a different reason, anyway.

You can also kneel with a cable stack behind you, the pulley higher than your head, and a crunch downward. This is tricky for most people to do, as they also tend to want to flex at the hip.

Do not use your weights, your bench, or an incline bench. Fold up a towel, put it under your lower back, lay on the floor and actually target your abs. You don't need a few exercises, one is plenty.
 

Kraken

Senior Member
Joined
Dec 3, 2020
Messages
2,022
Reaction score
1,834
Points
113
Thanks @CJ I'll absolutely jump on that, and tell my girl as well!
 

CJ

Mod Squad
Joined
Feb 24, 2014
Messages
23,045
Reaction score
42,311
Points
383
Thanks @CJ I'll absolutely jump on that, and tell my girl as well!

Contracting the abs is something that many have a problem with doing voluntarily. It's like the tightening up of the stomach when you think that someone is about to punch you in the stomach. It's NOT pushing your stomach out and bending.
 

CJ

Mod Squad
Joined
Feb 24, 2014
Messages
23,045
Reaction score
42,311
Points
383
Thanks @CJ I'll absolutely jump on that, and tell my girl as well!

To progress on the crunches, start doing them with your arms by your side, or even swing your arms for a LITTLE momentum, if needed.

When that becomes easy, and you're doing sets of 20+, cross your arms across your chest and perform them. This adds the weight of your arms to what you're lifting.

When that gets easy, nexr progression is arms folded by your head.

Final progression would be arms straight out overhead. You won't get here, so no worries. If you do this for reps, you either have incredible abs or you're doing something wrong.
 
Joined
Aug 19, 2024
Messages
84
Reaction score
109
Points
33
Russian twists can be brutal too. Can incorporate a dumbbell to go the extra mile too.
 

Yano

Flatlandah
Joined
Aug 28, 2021
Messages
16,298
Reaction score
31,656
Points
383
Dragon Flags ,,, once you are done cursing me out ... you're welcome :cool:
 

CJ

Mod Squad
Joined
Feb 24, 2014
Messages
23,045
Reaction score
42,311
Points
383
Dragon Flags ,,, once you are done cursing me out ... you're welcome :cool:
Also not a great ab exercise. By the time your abs are asked to contribute to the movement, your legs are basically overhead so there's not much tension on them anymore. It only hits the abs isometrically at the beginning. Good hip flexors exercise, though.

If you perform a variation of them though, where your legs are constantly pointed up for the entire movement, and you curl your pelvis up from the floor, then it's a good ab exercise. It'll bias the lower abdominals. Add a pad or towel to the lower back to make it even better.
 

buck

Senior Member
Joined
Sep 11, 2012
Messages
1,281
Reaction score
1,200
Points
113
I have to wonder if the OP is asking about just ab movements or if he is talking about the core. Seems most people i run into mean core when the say abs.
 

Kraken

Senior Member
Joined
Dec 3, 2020
Messages
2,022
Reaction score
1,834
Points
113
I have to wonder if the OP is asking about just ab movements or if he is talking about the core. Seems most people i run into mean core when the say abs.

Good question. I do a lot of deadlifts and squats. For this question, I was trying to figure out how to build up abs for better definition.
 

CJ

Mod Squad
Joined
Feb 24, 2014
Messages
23,045
Reaction score
42,311
Points
383
Good question. I do a lot of deadlifts and squats. For this question, I was trying to figure out how to build up abs for better definition.

Don't forget that bodyfat will cover up the abdominal musculature. Skinny like fukkers have visible defined abs, too. Two tiered approach.
 

Kraken

Senior Member
Joined
Dec 3, 2020
Messages
2,022
Reaction score
1,834
Points
113
Don't forget that bodyfat will cover up the abdominal musculature. Skinny like fukkers have visible defined abs, too. Two tiered approach.

Yup I'm mindful of that and do appreciate the reminder.
 
  • Like
Reactions: CJ
Top