Within this guide, you’ll learn how to have a power tower ab workout that works your stomach from every angle. You will discover various ab exercises you can do with the tower, find example workout routines, and use useful tips on building a six-pack at home.
List of Power Tower Ab Exercises
Before showing you the exercises, let me tell you why power towers are good for abs.
In most cases, we do ab exercises such as crunches and sit-ups when we lift our upper body. The power tower is equipped with a vertical knee raise station (VKR), which we use to lift our lower body to target the abs. That means more resistance and a longer range of motion. Both lead to better stretching and contraction of the abdominal muscles.
Also, these practices put less stress on the spine and lower back. Leg raises work all the core muscles meaning the upper and lower rectus abdominis, obliques, lower back, and glutes.
In a nutshell, we can have a more effective ab workout with the help of the tower.
Now let’s see the exercises.
Beginners should start with this move to get familiar with vertical leg lifts.
- Position yourself in the vertical knee raise station. Place your forearms comfortably on the arm pads and put your back against the back pad.
- Your legs are hanging and next to each other.
- Slowly bend your knees and lift your legs until your thighs are at least parallel to the floor. Don't use momentum. Focus on your abs.
- Stop for a moment.
- Slowly lower your legs to the starting position, but don't drop them.
Hint: If you can do at least 20 proper repetitions, lift your knees until they almost touch your chest. At this point, stop for a moment and squeeze your abs.
Because of the unfolded legs, the resistance is higher.
- Set yourself in the VKR station comfortably, with your back straight and hanging straight legs.
- Lift your limbs slowly until they are parallel to the floor. A minimal bending is OK, but keep them close to each other.
- Slowly lower your legs to the starting position without dropping.
Tip: If you can do 15-20 clean reps, try to lift your legs as far as you can towards your face for maximum range of motion. But, perform this move with control.
By twisting to the torso during knee raises, we can better target the obliques (sides abs). Developed obliques give the V-cut shape for the abdomen also crucial for core strength.
- Set yourself in the VKR comfortably and with hanging legs.
- Bend your knees and twist your torso to the left.
- Lift your legs as high as you can. You should feel the contraction on your right side.
- Let your legs to the starting position.
- Do the same on the other side, so rotate your torso to the right and focus on your left side.
For hardness, make the same move with straight legs.
Tip: Try to move as continuously as possible and don't use momentum.
To make your ab workout on the power tower more versatile, it's a good idea to add a static exercise at the end.
- Place yourself comfortably in the station, and put your lower back against the rest.
- Align your legs and lift them until they are parallel to the ground.
- Hold them for at least 30 seconds.
- Slowly let them back.
Advice: If you can't hold for half a minute, do the same with bent knees.
It's similar to the previous one, but we cross our feet under and above each other. Because of the crossing, this exercise requires more control and works the core even better.
It's similar to the previous exercise but alter the feet horizontally, but has the same benefits.
Pro sportspeople can use the tower's pull-up bar to do a wide range of hanging ab exercises that require far more control and strength. In the following video, you can learn some.
Keep in mind for some exercises. You need to have a reliable power tower that is fixed to the ground.
More tips for abdominal exercises
If you can do at least 20 proper repetitions of the exercises above, you can increase the resistance by using ankle weights, a dumbbell, or a resistance band. But, warm-up before thoroughly since these moves put more stress on the spine and back. You can also use the push-up station for L-sits, and the dip station for knee raises.
If you are a beginner and can’t do at least 8-10 correct reps, it’s better to step back and do the professional exercises on the floor. If you can do high reps 20-25 of those, you’re ready for the power tower core exercises.
Did you know? Pull-ups engage not just the back muscles but the core as well.
Example power tower workout for abs
Beginners should start with the knee raises and do other typical ab exercises to improve their core muscles. Here is a routine that they can do 2-3 times a week.
- Vertical knee raise: 3-4×10-12 reps
- Bicycle crunches: 3×10 for each side
- Superman: 3×10
- Plank: 3×30-45 seconds
Gradually increase the repetitions, and if you reach 20, you can switch to more advanced practices.
High-level athletes, I don’t need to show home many possibilities the power tower an ab machine gives. But, here is my workout routine for total core training that I do 3 times a week.
- Hanging stiff leg lifts: 4×15
- Bent side knee raise in the station: 3×20 for both sides
- Leg hold: 3×max time
- Plank: 4×minimum 1 minute
Answers to Questions
Should I work out my abs every day?
No. Abdominal muscles are the same as the others, so they required time to recover and rest. Train them 3 times a week. If you want to burn belly fat, you should start a healthy diet and do cardio training to lower your body fat.
Is a power tower worth buying?
In my opinion, it’s among the most valuable home fitness equipment. There are a lot of power tower exercises to develop all the muscles of the upper body. Bodyweight training is also natural to the joints and builds functional strength.
Want to get one for home? Check out this guide: What’s the best power tower?
The power tower ab workout is an effective training to build a shaped abdomen and strong core. You will have not only great looking abs, but also perform much better in any sports.