The best exercises for the ab on parallel bars: technique and training program

Street bars – two parallel pipes – are a universal exercise machine for developing not only the shoulder girdle but also the abs. The accessibility and simplicity of the equipment allow you to conduct intensive training effectively and without unnecessary expenses. In this article, we will take a closer look at parallel bar exercises aimed at developing the abs.

A selection of exercises for the ab on parallel bars

Unfortunately, there are not many such options, but they will allow you to pump up beautiful abs on your stomach. So, let’s look at the available exercises and their variations on the street bars.

Raising your knees to your chest

The simplest option, is suitable for beginners. In this case, the load on the abdominal muscles is reduced by bending the knees.


  1. Place your palms on both sides of the bars and jump up, straightening your elbows at the top.
  2. Remaining suspended, keeping your torso still, exhale and draw both knees toward your chest.
  3. As you inhale, slowly straighten your legs without swaying.

Variation: alternate knee lifts. In this case, the knees rise, similar to running. At the moment when one knee goes down, the second one rises, simulating movement through the air. Raising the knee up is accompanied by exhalation, and crossing the legs in the center is accompanied by inhalation. Perform the technique at a moderate pace, concentrating on the rectus abdominis muscle.

Straight Leg Raise

Straight leg raises increase the load on the rectus abdominis muscle and are suitable for more advanced athletes.


  1. Take the starting position, holding the apparatus with straight arms.
  2. Without swinging your torso, exhale and raise both legs parallel to the floor. The higher the legs, the greater the load on the abs.
  3. As you inhale, lower your legs down. Repeat the movement using muscle strength rather than rocking.

Variation with leg spread. This element is performed at the moment when the legs reach a level parallel to the floor. The upward movement is performed while exhaling; when the peak amplitude is reached, a quick short movement of the legs apart is performed. As you inhale, your legs connect and lower down.


Holding your legs hanging parallel to the floor or a corner is a static exercise that allows you to strengthen all the external and internal abdominal muscles, including the transverse one.


  1. While remaining on straight arms, exhale and raise your straight legs parallel to the floor or slightly higher, depending on your preparation.
  2. Without holding your breath, stay in this position for as long as you can until your abdominal muscles are completely tired.

Ab corner on uneven bars


The parallel bars can also be used for crunches, using one bar for your legs and the other for your buttocks.


  1. Place your buttocks on one of the bars, facing the second, and carefully place your feet under it. Pull your socks towards you to secure them.
  2. With your arms folded across your chest, round your back, and while inhaling, bend your torso back, almost reaching parallel with the floor. Do not straighten your spine in this position. Keep your abdominal muscles tense at all times.
  3. Exhale and return to the starting position.

Crunches on parallel bars.

Ab workout program on parallel bars

Neither a woman nor a man can pump up their abs every day, so the program must be performed at least every other day, 3 or 4 times a week. Each exercise should be performed until the muscles are completely tired and burning, so the number of repetitions will be individual: 10-20 repetitions in 3-4 sets.

  1. Warm-up: 5-10 minutes.
  2. Knee lift.
  3. Straight leg raise + corner for a while.
  4. Crunches on parallel bars.

This amount of exercise is quite enough to develop the abdominal muscles. In addition, they can be performed with other exercises for the upper shoulder girdle or added to the program with exercises on the horizontal bar and uneven bars.

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