Low rep ab work at home

[greemah]

Lately I have been doing 1 set of 15 reps of weighted crunches for abs which has been workout out well, and am up to holding two 32.5kg dumbells on my chest. Problem is it has become to hard to get the weights on to my chest. Anyone know another exercise or an easier way to get the weight on your chest? I workout at home so only have a barbell, dumbells, weights, and a squat rack and bench press.

Note I also do weighted barbell rollouts, so preferably after a better way of doing a crunching movement

Thanks

[Shutupandsquat]

Um, drop the weight and do more sets? Drop the weight do more sets AND increase reps? It really doesn't seem like that much of a dilhemma.

[muscle99]

When performing your crunches, place a weight plate behind your head. Less weight needed & easy deload.

Barbell twists for obliques.

Anywhere you can do hanging leg raises?

Planks!

[greemah]

Um, drop the weight and do more sets? Drop the weight do more sets AND increase reps? It really doesn't seem like that much of a dilhemma.

I would do that but the routine I am on is high frequency low volume, so it would throw it out if I upped the volume

When performing your crunches, place a weight plate behind your head. Less weight needed & easy deload.

Barbell twists for obliques.

Anywhere you can do hanging leg raises?

Planks!

Behind the head, that might be a good idea I will give it a try. Might be hard to do slight increases in weight though

Yep I can do hanging leg raises, but aren't they more of a exercise for the upper leg whatever its called (having mental block cant remember the name). And planks yeah they are good but I'm doing barbell rollouts which are very similar

[BeastBuilder]

Wait you're telling me there's more to getting a shredded six pack then my 4 sets of 30 crunches ?! Impossible !! :pfft:

[Shutupandsquat]

Um, drop the weight and do more sets? Drop the weight do more sets AND increase reps? It really doesn't seem like that much of a dilhemma.

I would do that but the routine I am on is high frequency low volume, so it would throw it out if I upped the volume

Dude; it's abs

When performing your crunches, place a weight plate behind your head. Less weight needed & easy deload.

Barbell twists for obliques.

Anywhere you can do hanging leg raises?

Planks!

Behind the head, that might be a good idea I will give it a try. Might be hard to do slight increases in weight though

Yep I can do hanging leg raises, but aren't they more of a exercise for the upper leg whatever its called (having mental block cant remember the name). And planks yeah they are good but I'm doing barbell rollouts which are very similar

Adductors, and no, it's more of a lower ab exercise. That's why people do it for abs.

[Pseudonym]

Hip flexors, actually. But your abs will still play a significant role. (Adductors are the inside of the thigh, SUAS - think "add", because they pull your legs together)

Try doing some dragon flags. If you can manage high reps of those, you probably don't need to do abs.

[Shutupandsquat]

Hip flexors, actually. But your abs will still play a significant role. (Adductors are the inside of the thigh, SUAS - think "add", because they pull your legs together)

Try doing some dragon flags. If you can manage high reps of those, you probably don't need to do abs.

Shit, meant abductors. My bad. Wait, abductors ARE hip flexors, right? Because I call them hip flexors anyway to avoid confusion with adductors and abductors (still fucking did it).

[PeterDolan]

Add not abd you fucking noob

[Shutupandsquat]

Add not abd you fucking noob

I was just fucking thinking adduction and abduction. Eat shit

[Pseudonym]

So much brotherly love between you two.

Here's my pretty rudimentary understanding of it...

Adductors = inside of the thigh. They "add" by pulling the legs together.

Abductors = outside of the thigh. They "abdicate" by spreading the legs apart.

Hip flexors = that ropey bit on the front of the thigh, just below the hip bone (iliac).

[BeastBuilder]

So much brotherly love between you two.

Here's my pretty rudimentary understanding of it...

Adductors = inside of the thigh. They "add" by pulling the legs together.

Abductors = outside of the thigh. They "abdicate" by spreading the legs apart.

Hip flexors = that ropey bit on the front of the thigh, just below the hip bone (iliac).

And Pseudo you would be right, Adductors add the legs together so Adductor Magnus and such, the meaty bits on the inside of the upper thigh

Abductors, think about the legs being abducted by aliens , spread the legs apart, so Glute Med and those muscles

Hip Flexors ar indeed the bit that feel quite like just a tendon or whatever on the front of the thigh, basically just look like a carry on of your quads. They are called Hip Flexors cos they do indeed flex the hip, eg hanging leg raises and sit ups while your glutes and hammys extend it, eg deadlifts and good mornings.