Every man wants to have the perfect abs that girls love so much. Include the right exercises in your workout and pump up your abs on the horizontal bar in a matter of days.
If you don’t want your belly to hang over the belt, start pumping your abdominal muscles on the horizontal bar. All you need to do is include horizontal bar exercises in your workout and follow your technique to get perfect abs. Just imagine the admiring glances of girls when you take off your shirt and they see your sculpted abs.
So why wait if you are just one step away from perfect abs? Go ahead to the horizontal bar, and we will tell you how to perform the exercises correctly so that the result does not disappoint you.
Why you should try exercises on the horizontal bar
This type of training provides a complex load on a muscle group. During classes, both the muscles of the upper and lower abs are constantly involved. The effectiveness lies in the fact that the load on the abs depends on the person’s body weight, respectively, the greater the weight, the more difficult it is to perform the exercises.
The main difficulty is that during exercise the load falls on the arms. Injuries are common under heavy loads, so it is important to warm up before each session to avoid damaging a muscle or joint.
Several advantages of the horizontal bar, relatively expensive exercise equipment, can be noted:
- Availability
- The muscles of the arms, back and abs are involved
- Promotes rapid muscle hypertrophy
Advantages of the crossbar
The horizontal bar is one of those projectiles that are distinguished by their accessibility. The courtyard, stadium, sports and gyms are equipped with it. Even for those who have limited space in their apartment, it is possible to use the compact version in the doorway to always stay in shape.
Unlike other exercises, the load during exercise on the horizontal bar is much higher. This is achieved due to the large amplitude of each movement. Since the load on the back muscles is quite large, such exercises help the body actively grow and stretch, which is certainly a plus, especially for those who are not tall.
We offer a quick selection of the most effective exercises in the Fortress channel demonstration:
We will analyze many of these exercises in detail below.
Where to start for beginners
If you can’t hang for a long time yet, doing pull-ups is not a reason to give up your goal, because the press bar is your best assistant.
The arm muscles can and should be strengthened; for this there is a special technique, such as the “negative pull-up” exercise.
Stand on a stable stool next to the horizontal bar so that your body is positioned at the top of the pull-up.
Grasp the horizontal bar with bent arms, tense them, bend your legs, transferring the load to your arms. Gradually straighten your arms, lowering your body down.
This exercise will strengthen the arm muscles needed to perform hangs, pull-ups, and other exercises.
Strong muscles of the shoulders and forearms are necessary not only to pump up your abs on the horizontal bar. Working with any weight requires strong hands.
Another option to make the task easier: use horizontal bars, which do not require a strong grip and developed biceps.
You can also successfully perform exercises on it to pump up your abs.
In case of a weak grip, use straps that fix your hand in the desired position and help you work without being distracted at this moment.
Exercises on the horizontal bar for the press
The proposed techniques are presented in order of progression of the required level of training.
Hanging Leg Raises
This is a popular abdominal exercise on the horizontal bar. When performing it, you use both the lateral and rectus abdominal muscles, loading them to the maximum. The mechanism for performing hanging leg raises is quite simple: hang on the bar and raise your legs until they are parallel to the floor.
As soon as it is achieved, increase the level, try to reach your chest with your knees. To make it easier, you can raise your legs bent at the knees.
Execution technique . Using a wide or medium grip, grab the bar of the horizontal bar. Initially straighten your legs, and then raise them so that a right angle is formed between them and the body. Slowly return to the starting position.
Hanging Knee Raise
We perform the exercise 12 to 15 times per approach, after which we need to move on to the next exercise.
To make the workout more challenging, raise your legs until they contact the bar. With this version you also work your lower back significantly. Do up to 3-5 approaches or in a circuit training format.
Many beginning bodybuilders struggle with hanging leg raises due to poor physical fitness. Also, beginners can rarely boast of perfect technique. If this is your case, no problem. Even the toughest athlete in your gym or sports field was no different from you when he first started training.
Instead of hanging leg raises, try lighter exercise options: leg raises on a bench, on parallel bars or in a machine.
Raising bent legs in the simulator
Special technique. Bend your knees and lift them to chest level. From this position, slowly straighten them until they are parallel to the floor. Then, bend your legs again, press them to your chest, and lower them. A little persistence - and soon you will be able to lift your straight legs from the starting position.
Alternate knee raises
A similar exercise, only the knees are raised alternately. The main load falls on the oblique muscles.
Execution technique . Take the correct position in the ab rack. As you exhale, raise your knees to your chest. As you inhale, slowly return to the starting position.
Alternate hanging knee raises
Perform repetitions from 12 to 15 times with each knee to get the expected result.
Exercise “Corner” for holding
Another exercise that allows you to pump up your abs on the horizontal bar. It is performed in a similar way to hanging leg raises, but, nevertheless, is slightly different. When you raise your legs to parallel with the floor, lock them in this position.
The longer you can hold on, the more you will load your abdominal muscles, and the better the result will be.
Under no circumstances allow sudden jerks and gradually increase the number of sets! When doing the corner no longer causes you difficulties, you can complicate this abdominal exercise on the horizontal bar and begin to pull yourself up, additionally working the arm muscles.
“Scissors” on the horizontal bar from the corner
Continuing the corner technique, this name speaks for itself. While remaining hanging, you need to take turns raising your legs without stopping. When done correctly, your knees should meet halfway. Repeat 25-30 times per approach.
Corner pull-ups
This is rumored to be Bruce Lee's favorite exercise on the abdominal bar. Hanging on the horizontal bar, bend your legs to a comfortable angle; ideally, your legs should be parallel to the floor. Start by pulling up to eye level, then to your chest and gradually you can easily reach your chin.
Corner pull-ups
Gradually release your legs only when you feel a strong burning sensation in the tense muscles. Do not help yourself by rocking or using your back muscles; all the work should be on your abdominal muscles.
To achieve the best effect, you need to do three sets of 8-10 lifts each.
Wipers
Starting from a straight hang, you need to raise your legs so that your ankles are higher than the bar. In this position, you need to alternately turn left and right. The exercise must be performed with a deeper rotation.
Lifting the body on the horizontal bar
To work out your oblique abdominal muscles well, do crunches.
To do this, while hanging on the horizontal bar, raise your bent legs, but not in front of you, as during all previous exercises, but move them alternately to the left and to the right. Having caught your feet on the horizontal bar, you need to perform twists as high as possible to give the necessary load. Then a smooth descent to the starting position. It is necessary to lower the body as smoothly as possible in order to obtain sufficient stress on the abdominal muscles.
To add emphasis on the obliques to this exercise, you need to perform lateral crunches.
Lateral crunches on the horizontal bar
To work your obliques well, do side crunches. To do this, while hanging on the horizontal bar, raise your bent legs, but not in front of you, as during all previous exercises, but move them alternately to the left and to the right.
Raising the pelvis in full trajectory
The exercise is based on lateral crunches from a standard hang. You need to alternately twist left and right. It is important that the movement ends with lifting the pelvis, thereby engaging the upper muscles.
Increasing difficulty
Another option to influence performance is to take care of additional weights. You can purchase special equipment or use “folk” methods, for example, putting a backpack with heavy things on your back.
But don't forget about your safety! Gradually increase the load and securely support the additional weight.
You can pump up your abs not only on the horizontal bar, but also in combination with other exercises, for example, remember the well-known body lifts from a lying position (Sitaps).
What muscles work
The main muscles that make up the abs are divided into three groups: the rectus muscles are located from top to bottom, the transverse muscles are located from right to left in the lower layer under the straight lines, the oblique muscles are located diagonally from the sides.
You need to train them all, only in this case your torso will be formed harmoniously, without weak points.
For the press, the horizontal bar is the best equipment, because at the same time as pumping up the muscles, they are stretched due to your own weight.
Pump up your abs on the horizontal bar
Superset – 4 times
Hanging Knee Raises
- 4 sets of 12-15 reps
- Body Part: Press Equipment: No
Lateral Hanging Knee Raise
- 4 sets of 8-10 reps
- Body Part: Press Equipment: No
Triset - 2 times
Alternate hanging knee raises
- 2 sets of 10 reps
- Body part: Press Equipment: Body weight
Corner pull-ups
- 2 sets of 10 reps
- Body Part: Lat Equipment: Bodyweight
Twisting (crunches)
- 2 sets of 25 reps
- Body Part: Press Equipment: No
Add to Calendar * Add to My Workouts * Print Workout
* — The service is in beta testing
And in conclusion, we offer a bonus training program from Igor Voitenko:
- Superset 1: Leg raises + Straight knees. 3 supersets, 60 seconds rest
- Superset 2: Circuit raises + Lateral knees, 3 supersets, 60 seconds rest
Rest
Since many novice athletes completely forget about rest, it’s worth talking about it separately. Don't deprive your muscles of the opportunity to recover after training. Overload will not only not lead to the desired effect, but can also undermine your health.
Therefore, they should not be allowed. Be sure to take into account rest in your training program; you cannot exercise every free minute of your time. If you have not trained before, start exercising 2 days a week (once every 3 days for about 30 minutes), then you can gradually add more time.
Between sets, do not neglect a short break, but make sure that its duration does not exceed 5 minutes. The optimal time to rest in this case is 2 minutes. If you take too long a break, blood will drain and your training performance will seriously decline because... the muscles will have time to return to their normal state.
Warm-up (warm-up)
Before the main workout, warm up your muscles and get your heart rate up; this warm-up will reduce the risk of injury and double the effectiveness of the exercises.
Run, swing your arms and legs, bend over and squat. Stretch as if you were waking up, turn your body to the sides and bend over.
Rotate your hands, elbows and shoulders, preparing your joints for future stress.
Signs that you are ready for the main set of exercises: increased heart rate, warmth in the muscles, light sweating.
Number of approaches and correct technique
The choice of one of three techniques - simple, classical or complex - depends on the physical preparation of the trainee.
Step 1. In order to perform the exercise correctly, you need to reach the bar and grab it with your palms. Grip – shoulder width apart. The legs should either lightly touch the floor or hang freely. They need to be pulled back a little. This will be the starting position.
Step 2. While inhaling, you should twist your pelvis forward and raise your legs (bent or straight) to the point where they are above parallel to the floor, i.e. The angle between the hips and the body should be less than 90°. You will need to hold in this position for 3-5 seconds. Exhale.
How to do it right
A flat stomach and V-shaped outlines of the muscles in the lower abdomen are the goal of pumping. To achieve the desired result, it is necessary to use all the abdominal muscles in the process. The exercises are performed by pulling in the stomach. This means that the navel should fall below the level of the ribs when lying down.
The abdominal muscles are hidden under a layer of fat; it is useless to pump them up if you are overweight. The approach should be comprehensive: normalization of nutrition, cardio exercise, and exercises that involve the rectus abdominis muscle.
Features of the training
The proposed tips when performing exercises will ensure both the safety of the workout and increase their effectiveness:
⇒ When lifting your legs, the lower abs work, but if you tilt your head towards your chest, then part of the load goes to the upper area. Lateral raises train the oblique muscles well, so combining different exercises is necessary.
⇒ Beginners have weak hands and some find it difficult to stay on the bar; for this they use wrist straps. At the same time, it is necessary to strengthen the forearms with special exercises, the most effective ones can be found here.
⇒ Some people do the press while hanging their head down; this is suitable for experienced athletes; if beginners want to try this method on themselves, they must use special inversion boots equipped with a strong hook for hooking, which eliminates the possibility of an accidental, painful fall.
⇒ The load should be selected depending on the purpose. To increase volume and strength, you need to perform exercises for 10-12 repetitions with weights; if the goal is to improve the relief, then the number of repetitions is 15-20.
When creating a narrow waist, do not use side bends with weights, this will create powerful muscles, but will remove the narrowness of the waist!
Beginner mistakes
Abdominal exercises on the horizontal bar must be performed strictly according to the recommended technique. Newcomers to artistic gymnastics make a lot of mistakes.
The most common:
- working without insurance (leads to serious injuries, in some cases incompatible with life);
- setting the wrong grip;
- the correct techniques for pouncing and dismounting are not practiced;
- technically illiterate work with the body and limbs;
- use of questionable techniques;
- the desire to immediately achieve results in full.
Stretching, cool down
A cool-down calms the pulse and brings the body out of the intense work mode and into a normal rhythm.
Walk, follow the recommendations given for warming up, but at a calm pace. Returning your heart rate to its normal pace will indicate that the cool-down is complete.
After every workout, stretch. The muscles will take their usual position and return to normal faster, there will be less pain.
To stretch, do the following:
- Lie down on the mat with your palms on the floor on either side of your chest. Slowly straighten your arms, stretch your head up. This stretches the abdominal muscles.
- Sit on the floor, place your hands on the back of your head. Perform a smooth bend of the torso to the side, stretching the lateral abdominal muscles. Repeat on the other side.
- In a standing position, rest your palms on your buttocks and gently bend back. Relax your lower back, tighten your buttocks.
About "cubes"
Most people cannot see the treasured “cubes” due to fat accumulation at the waist. At the same time, no matter how hard they train their abs, they cannot lose weight.
You cannot get rid of subcutaneous fat only in the abdominal area. Weight loss occurs throughout the body at once.
Therefore, in addition to training on the horizontal bar, it is necessary to adjust the diet in favor of reducing carbohydrate foods and engage in cardio training: running, cycling, active gaming disciplines, aerobics, dancing, etc.
Program
To pump up your abdominal muscles, we recommend combining exercises on the horizontal bar with other elements. Example training program:
- Roman chair crunches – 3x15.
- Pulling your knees to your chest while sitting on the floor – 3x15.
- “Scissors” on the horizontal bar – 3x15.
- “Corner” – 3 sets to the maximum.
Select hanging exercises in accordance with your physical fitness. Rest enough between sets (2-3 minutes).
If there was no strength training before your abdominal workout, be sure to warm up your body with simple gymnastics.
Strengthen your abdominal muscles 2-3 times a week. Insert rest days between classes. Change the program periodically or add weights to “shock” the abdominal muscles.
