Exercises to increase abdominal volume

To build abdominal muscle size, you need to train these muscles with high intensity, no more than once or twice a week, using weighted exercises (such as Barbell Roll-Outs or Turkish Sit-Ups).

But size alone is not enough to make them stand out; definition requires reducing abdominal fat. This is achieved by combining your training with a good diet and aerobic exercise.

In this post, we guide you through effective exercises and proper techniques to increase the size and strength of your abs. Get ready for an intense workout that will transform your core!

1 Barbell Roll Out

It is similar to the famous “ab wheel”, except that in this case we use a barbell and vary the grip.

🏋️‍♂️Execution

1. Start from the kneeling position and grip the bar slightly wider than shoulder-width apart.
2. Roll forward until your body is parallel to the floor, keeping your core engaged.
3. At this point, without losing activation, “roll” back until you return to the starting position. Also note the involvement of the arms, shoulders and lats.

🔁Repetitions and sets

• EMOM 5 min, 8 repetitions.

2 Cable Crunch

🏋️‍♂️Execution

1. Adjust the load and avoid using weights that are too heavy.
2. Kneel down and hold the cable above your head.
3. Your elbows should remain bent at all times, and the movement should come only from flexing your abdomen.
4. Pause briefly at the bottom before returning to the starting position.

🔁Repetitions and sets

• 3 sets of 12–15 repetitions.

3 Cable Wood Chop

🏋️‍♂️Execution

1. Adjust the load and avoid using weights that are too heavy.
2. Stand to one side and hold the cable with both hands.
3. Pull the rope up to chest height and then press diagonally upwards.
4. Maintain the tension as you return to the starting position.

🔁Repetitions and sets

• 3 sets of 12–15 repetitions per side.

4 Plate V-ups

🏋️‍♂️Execution

1. Hold the weight plate above your eye line, being careful not to let it slip.
2. Raise your legs.
3. Try to bring the plate, keeping it flat, towards the top of your feet.
4. Lower it slowly.

🔁Repetitions and sets

• 4 sets of 8 repetitions.

5 Turkish Dumbbell Sit Up

🏋️‍♂️Ejecución

1. Agarra la mancuerna y mantén extendido el brazo (el codo no se flexiona en todo el movimiento).
2. Con la mancuerna en la vista de tus ojos eleva el tronco apretando el abdomen.
3. Regresa de manera lenta a la posición inicial.

🔁Repeticiones y series

• 3 series de 10 repeticiones por lado.

Tips on how to bulk up your abs

Related Entries

• Low Pressure Fitness: what are its benefits and how is it done?
• How to perform the Leg Raise correctly?
• Abdominal Vacuum: What is it? Benefits. How is it done?