Abs Exercises Using A Barbell And Dip Bars

If you're looking to hone your midriff with isolation exercises, but have been training for a while, you may need to add an extra challenge. Increase the intensity with these intermediate and advanced abs exercises using a barbell and dip bars, allowing you to hit your abs from more angles.

Intermediate Abs Exercises

Add more variety to your abs workout with this intermediate barbell and dip bar workout – these four moves will help you sculpt yourself a six-pack to be proud of.

Uneven side bends

• Place a weight plate on one end of the bar only, securing it with a collar
• Begin with the bar resting on your shoulders and the weight on the right side
• Brace your core and dip slowly to the right 
• Return to the start
• Once you've completed your reps, change the weight to the left side and dip to the left

Barbell rollout

• Kneel in front of the barbell and grasp it beneath your shoulders
• Lean forward as far as you can pushing the bar in front of you
• Return to the start keeping your back straight throughout

Hanging knee raise

• Hang from a pull-up bar or rest on dip bars with feet hanging down
• Draw your knees up to your chest
• Hold for a moment and lower slowly to the start without swinging 

Hanging side twist

• Hang from a pull-up bar or rest on dip bars with your feet hanging down
• Draw your knees up and twist to the side
• Lower slowly to the start and repeat to the other side

Advanced Abs Exercises

Barbell rotation

• Stand with a barbell across the backs of your shoulders 
• Rotate your body to one side keeping your back upright 
• Rotate back and forth using your abs to control the movement
  

Hanging leg raise

• Hang from a pull-up bar or rest on dip bars with your feet hanging down 
• Keeping your legs straight, raise them out in front of you 
• Pause at the top and lower slowly to the start