Bulging Abs With Weight Exercises

Remember, you can't show off those coveted washboard abs unless you're including both cardio and weight exercises in your workout. If you want bulging abs, you'll have to burn body fat first to reveal the muscle underneath. While there's a variety of cardio options, some choice cardio will also engage the abs as you kick up your heart rate and burn fat -- and these, combined with ab-training weight exercises, will help form bulging abdominals.

  1. Do Cardio to Burn Fat

    • Cardio activity is necessary to maintain a low fat-to-muscle ratio, decreasing your overall body fat and helping you create a fit, toned physique. Regular cardio exercise -- anything from walking, running and cycling to rowing or doing jumping jacks -- three to five times a week for at least 30 minutes a day will help you shed body fat and show off your muscle. Other cardio options that effectively engage the abs are crossovers, twists, jump roping and burpees.

    Do the Barbell Push Crunch

    • The barbell push crunch is an essential exercise to include to get toned, defined abs -- it works the rectus abdominis muscles at the front of your abs, as well as the obliques at the sides. Start flat on your back on an incline bench, your legs bent at a 90-degree angle with your feet secured under the foot pad. Extend your arms above you, your hands grasping a barbell, with your palms facing away from you. Position your arms so your hands are aligned directly over your shoulders. Slowly bring your torso up, keeping your arms straight and only going as far as you can without lifting your lower back off the bench. Lower back down to your starting position.

    Front Plank for Strong Abs

    • The front plank exercise works the transverse and rectus abdominis muscles, helping you create toned, defined abs. Lie flat face-down on the floor, with your legs straight out behind you. Bend your arms so your palms are flat against the floor beside your chest, a dumbbell positioned beside your left elbow. Lift your body off the floor so you're balancing on your forearms and the balls of your feet, creating a straight line with your body. Hold your abdominal muscles tight. Grab the weight with your left hand, slowly move it over and pass it to your right hand, then sit it beside your right elbow. Pause before moving the weight back over to the other side, to complete one rep.

    Push Sit-up with Dumbbells

    • To tone and define your rectus abdominis muscles at the front of your ab area, include the dumbbell push sit-up exercise in your workout routine. To start, lie with your torso flat against an incline bench, with your legs bent at a 90-degree angle, feet anchored under the foot pad. Extend your arms straight above you, a dumbbell in each hand, palms facing away from you. Engage your core and slowly raise your torso off the bench. Don't bend your arms or lift your lower back off the bench during the movement. Return to your original position.

    Kneel and Crunch for Bulging Abs

    • The cable kneeling crunch exercise helps you achieve bulging abs by building the rectus abdominis and oblique muscles. Kneel below a high pulley, feet flexed so you're on the balls of your feet. Keeping your wrists against the side of your head, grasp the cable rope above you and flex at the waist, bringing your elbows to your knees. Return to your starting position.

    What to Consider Before Starting

    • Complete three sets of 12 reps of each exercise, working out at least three times a week. Only use as much weight as you can manage and only increase the amount of weight when you aren't challenged anymore and can complete a set of 12 reps without impairing your form. Including the right type of exercise and getting enough of it is essential for getting defined, bulging abs, but you also need to follow a proper diet. Focus on maintaining a caloric deficit of around 500 calories a day if your goal is losing body fat, and when you're focused more on building muscle, you need those extra calories and should include plenty of high-protein foods in your diet.