FIVE EXERCISES FOR AB MASS

It can be difficult to build mass on the abdominals, as they are mainly used for posture and protection of organs. But with the proper exercises and techniques, it is possible to add mass to the abs. Traditional exercises that use only your bodyweight will not prove effective, and extra weight must be added.

WEIGHTED CRUNCHES

 

This exercise adds the extra resistance needed to build size. Begin by choosing a weight plate and setting it on the floor. Lie on your back and bend your knees, keeping your heels close to your butt. Take the plate and hold it behind your head. Look up at the ceiling during the entire exercise. Relax your abs and then contract them as if you were coughing. Perform three sets of eight reps.

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WEIGHTED LEG RAISES

 

This ab exercise focuses mainly on your lower abs. Find a pullup bar or something from which you can hang. You can either use ankle weights or hold a dumbbell between your feet. Grab onto the bar; keep your shoulders tight and pulled in toward your body. Keeping your legs straight, raise them up so they are parallel to the floor. You may bend your knees if you can't perform this exercise with straight legs. Do three sets of eight reps.

MEDICINE BALL TWISTS

 

This exercise focuses on the obliques, which are on the side of your body. You should choose a fairly heavy medicine ball. If a heavy enough weight is not available, use a dumbbell instead. Sit down with your feet off the floor, knees bent. Your back should be at a 45-degree angle with the floor. Holding onto the weight, twist it across your body from side to side, touching the floor each time. Perform three sets of eight reps.

WEIGHTED AB PULLDOWNS

 

This focuses on the rectus abdominis -- the muscle known as the "six pack." Find a cable machine as well as a split-rope attachment. Lower the cable so it is at about medium height. Select a heavy weight for you and pull the weight down. After this, quickly turn around so you are facing away from the machine. Your hands should be by your temples, holding onto the rope, and you should be on your knees. Now crunch down toward the floor. Perform three sets of eight reps.

WEIGHTED DECLINE SITUPS

 

This works the rectus abdominis as well as the lower abs. Begin by setting a bench to the decline position and selecting a weight plate. Get on the bench and anchor your feet. Pick up the weight and hold it in front of your chest, but don't allow it to touch your body. Start with your head on the bench and rise up until you are perpendicular to the floor. Perform three sets of eight reps.