21 Best Abs Workout with Weights: Power Up Your Core Routine
Discover the ultimate abs workout with weights to power up your core routine. Unleash sculpted strength with our curated list of the 21 best exercises. Achieve a stronger, toned core today.
Getting sculpted and strong abs takes more than just crunches. To ramp up the intensity and challenge your core, it’s time to add resistance by using weights.
Abs Workout with Weights forces your core muscles, including the rectus abdominis, obliques, and transverse abdominis, to work harder. The additional resistance helps to build strength, tone, and definition.
This article will cover the benefits of Abs Workout with Weights and provide 21 of the best-weighted ab exercises to take your core routine to the next level. Let’s dive in!
Benefits of Abs Workout with Weights to Your Routine
Adding weights to your abs workout offers several advantages:
- Builds core strength: The extra resistance targets the core muscles more intensely. This leads to greater strength gains compared to bodyweight ab exercises alone.
- Increases intensity: Weights make core moves more challenging. You’ll be able to work your abs to fatigue and maximize muscle activation.
- Improves muscle tone: The constant tension weights help sculpt and define the abdominals for an improved aesthetic look.
- Enhances fat burning: The extra effort required burns more calories and boosts metabolism to aid fat loss.
- Prevents plateau: Weights prevent your abs from adapting to the same bodyweight moves. This adds variety to challenge your core continually.
- Supports functional strength: Building a strong, stable core with weights transfers to better performance in sports, lifting, and daily activities.
Now let’s get into the 21 best-weighted ab exercises to include in your workouts!
21 Best Abs Workout with Weights Exercises
The following moves target all areas of the core – front, sides, upper, and lower abs. Mix and match a few into your abs routines 2-3 times per week.
Aim for 3 sets of 10-15 reps per move. Make sure to use the proper form to get the most out of each exercise. Start light to master the moves, then gradually increase the weight to progress over time.
1. Weighted Crunches
Abs Workout with Weights: Crunches are a tried-and-true core builder. Adding resistance intensifies the move for stronger, more defined abs.
- Lie faceup on the floor or bench; knees bent, feet flat.
- Hold the weight plate or dumbbell to the chest or overhead.
- Contract abs to lift torso, exhaling at top.
- Slowly lower back down with control.
2. Dumbbell Russian Twists
Hit your obliques with this weighted twisting move that also improves rotational core strength.
- Sit on the floor, knees bent, feet lifted.
- Hold the dumbbell at the chest with both hands.
- Twist from side to side, swinging the dumbbell from left to right.
- Keep good posture; don’t round the lower back.
3. Abs Workout with Weights Suitcase Crunches
Adding a unilateral element with the suitcase crunch challenges your core stability and coordination.
- Lie on the ground, knees bent, feet flat.
- Hold the dumbbell against one side of the chest with both hands.
- Crunch up, lifting shoulders and head only, keeping weight on one side. Do all reps, then switch sides.
4. Weighted Side Bends
Abs Workout with Weights side bends target the external obliques running along the sides of the waist.
- Stand with feet hip-width apart, weight plate held at one side.
- Brace the core, then bend directly to the side, avoiding twisting or leaning back.
- Squeeze obliques at the bottom, then return to start. Alternate sides.
5. Dumbbell Side Plank Rotations
Challenging your core stability, these rotations are great for sculpting strong, sleek obliques.
- Inside plank, stack feet, hips lifted, forearm on the ground.
- Hold a dumbbell in the top hand, arm extended straight.
- Rotate the arm down and under the body, then lift it back up overhead. Repeat.
6. Weighted Plank Shoulder Taps
Planks build core endurance. Shoulder taps plus weight make them even more effective.
- Hold plank position, hands under shoulders.
- Place the dumbbell in front of one hand.
- Keeping hips still, touch hand to dumbbell, then return it to start.
- Repeat taps, then switch which hand taps the weight.
7. Dumbbell V-Ups
Abs Workout with Weights like dumbbell V-ups work the upper and lower abs through a full range of motion.
- Lie on back, legs extended, arms overhead, holding weight.
- Simultaneously lift legs and torso, bringing dumbbell to touch feet.
- Lower with control back to start.
8. Weighted Reverse Crunches
Hit the lower abs by curling your hips upward while anchoring the upper body.
- Sit with knees bent, feet lifted, dumbbell held against the chest.
- Lean slightly back.
- Contract abs to curl hips up, sliding legs in toward chest.
- Return to the start position with control.
9. Dumbbell Full Sit-Ups
Challenge the entire core, including hip flexors, by sitting up with resistance.
- Hold the dumbbell against the chest, lie face up on the floor, legs bent.
- Contract abs, curling up until the torso is vertical.
- Slowly lower back down with control.
10. Weighted Flutter Kicks
Continuous flutter kicking challenges core endurance and coordination.
- Lie faceup on the floor, legs extended, head/shoulders lifted.
- Hold the dumbbell with both hands against the chest.
- Start kicking your legs up and down rapidly while keeping your upper body still.
11. Seated Weighted Russian Twists
Seated twists isolate the obliques without involving hip flexors. Weight adds resistance.
- Sit tall on the floor, knees bent, feet lifted, holding a dumbbell at your chest.
- Rotate the torso to bring the dumbbell from side to side in a controlled motion.
12. Weighted Bicycle Crunches
Bicycles work deep abdominal muscles. Add resistance with a plate for increased intensity.
- Lie face holding weight to the chest, knees bent, legs lifted.
- Bring right elbow to left knee as legs bicycle in and out.
- Twisting from side to side, alternating which elbow touches the opposite knee.
13. Dumbbell Windmills
This dynamic side bend hits the obliques while challenging your balance and stability through the hips and shoulders.
- Stand holding a dumbbell overhead with both hands. Turn feet and hips to one side.
- Keep arm extended and bend directly sideways at hips, lowering weight towards floor.
- Use abs to come back up and repeat on the other side.
14. Weighted Reverse Leg Raises
Hit lower abs by keeping legs raised, then adding resistance.
- Lie face up, legs extended straight up, arms out to sides holding weights.
- Keeping legs lifted, slowly lower upper body a few inches, then lift back up.
15. Weighted Single Leg Lowers
Rock your core stability by lowering one leg at a time while keeping your hips still.
- Lie face up, both legs lifted, holding a dumbbell on your hips.
- Keeping upper body and hips stationary, slowly lower one leg towards the floor.
- Bring your leg back up and alternate sides.
16. Dumbbell Oblique Crunches
Abs Workout with Weights provides extra resistance as you rotate across the body with each crunch.
- Lie face up, holding the dumbbell overhead with both hands.
- Bend knees, lifting feet off the floor.
- Crunch to one side, bringing weight towards the opposite hip. Lower and repeat on both sides.
17. Kettlebell Halo
This circle movement improves shoulder mobility and challenges core stabilization.
- Hold a kettlebell by horns or handle with both hands.
- Keep your arms straight and swing it around your head in a controlled manner.
- Maintain stability; don’t arch your lower back.
18. Plate Hip Raises
Add a plate for increased resistance as you lift your hips high, squeezing your glutes and core.
- Like face, knees bent, feet on the floor. Place weight on hips.
- Raise hips until the body forms a straight line from shoulders to knees.
- Slowly lower hips with control, keeping back flat.
19. Dumbbell Farmer’s Walk
Carrying heavy dumbbells challenges your grip and braces your abdominals to stabilize your core.
- Hold dumbbells down at the sides and engage the core.
- Walk forward for 30-60 seconds, maintaining an upright posture.
- Do multiple intervals with rest in between.
20 Sandbag Get-Ups
Lift a sandbag from lying to standing while keeping it stable through strategic bracing of the core.
- Lie on your back, holding the sandbag on your chest, legs bent.
- Keeping the bag pressed to the chest, roll it to one side and push up to an elbow.
- Stand up, keeping the bag fixed against your body for a solid core challenge.
21. Medicine Ball Slams
These explosive slams involve total body power, challenge coordination, and fire up core muscles.
- Hold the med ball overhead with arms extended, and engage the core.
- Powerfully slam ball straight down, bending knees on impact. Catch the ball as it bounces up.
Takeaways for Abs Workout with Weights
Adding Abs Workout with Weights amplifies the challenge and benefits for your core. Some key tips:
- Use a variety of weighted ab exercises hitting the upper, lower, and obliques.
- Start with lighter weights and progress gradually for optimal results.
- Maintain proper form and avoid arching or twisting the back.
- Mix in 2-3 sets of 10-15 reps 2-3x per week.
Strong, defined abs provide a solid foundation for everyday movement plus athletic performance. Incorporating dumbbells, plates, medicine balls, and other weights into your core training routine can build functional strength and take your abs to the next level.
Power up your midsection and see the results! What are some of your favorite Abs Workout with Weights? Let me know in the comments!