This quick but intense ab workout targets every muscle in your core to build strong, defined abdominal muscles. No crunches; instead, we’re using unilateral training and weights to build muscle in the upper abs, lower abs, obliques, low back and glutes. These are the 5 BEST Weighted Ab Exercises to tone and define your midsection!
In my opinion, the best abdominal exercises train your core to do what it is INTENDED to do — stabilize your torso as your limbs move away from your body.
We spend our days bending, twisting and reaching. These functional ab exercises are designed to mimic everyday movements, strengthening your core so it can support your body through these daily movements.
This Ab Workout With Weights Will Put Your Core To Work
By adding a dumbbell, we’re strength training our abdominal muscles with weights to increase muscle mass and achieve the ‘toned’ look most people strive for in the midsection.
These are the type of ab exercises that mimic the way you use your core in real, every-day life.This dumbbell ab workout is functional training for your abs, back, hips, glutes, and pelvic floor.
Feel Ab Workouts in Your Thighs or Hip Flexors? Get my favorite instructor cues to ACTUALLY engage your core during ab workouts in this post: 10-Minute Lower Abs.
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Toning the rectus abdominis (aka the six-pack abs) and lower abs tend to be a common training goal. While spot reduction doesn’t work (The American Council On Exercise), strengthening the deep, transverse abdominal core muscles has many benefits.
Remember, the best way to ‘get abs’ isn’t to do 1000’s of crunches! Rather, it’s to include core strengthening exercises into a well rounded fitness routine.
Add this quick, 10-minute weighted abs workout to your weekly workout routine 2-3 times a week to build a strong core at home.
Standing Core Exercises With Dumbbells On Sale, Save 59%
Use just your bodyweight or substitute a sweat towel for the single dumbbell (follow Rachel on the left in the workout video).
Click here to follow along with the Weighted Core Workout Video on YouTube. The video will provide demonstrations of both beginner ab exercise options and advanced ab exercise options of each move.
Perform all single-sided moves (1, 2, 4 and 5) on the right side of the body for the first set, then on the left for the second set.
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Beginner:Take the forearm plank and side plank from your knees. You can also reduce the range of motion by bending the knee you’re pulling towards your hand for the toe touch.
Targets: Rectus abdominis (six pack ab muscles), transverse abs (deep corset abs under the six pack ab muscles), obliques, hips, shoulders and back.According to celeb trainer Gunnar Peterson, the secret to core strength is working consistently, working in different planes of motion, and adding weights to your abdominal work. In other words, there's no shortcut to getting strong abs. But being smart about your training can help you avoid wasting energy while tapping into all the benefits that a stronger core can offer: better balance, protection from injury, better form during cardio and strength workouts, less pain, and better posture, to name just a few. If you're a true beginner, try starting with bodyweight ab moves (or try out the following moves without a weight). But if you already have a foundation, like Peterson said, weighted ab exercises are key to continuing to build strength.
For all of the weighted ab exercises ahead, all you need is a set of dumbbells, a medicine ball, or a couple of handy weight substitutes, such as water bottles or cans of food. To get the most bang for your buck when doing these exercises, choose a weight that feels challenging by the last few reps. These will likely feel much harder than bodyweight ab exercises, so know that it's totally normal to feel your muscles shaking. As always, listen to your own body and modify or drop down to bodyweight as needed.
Medicine Ball Abs Workout
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How To Sculpt Abs Using Just Bodyweight
Coach, Jess Movold explains why you should include weights in your next core workout and shares the best exercises to take your strength to the next level.
There are so many reasons why runners need to build a solid midsection. For example, a strong core can help you maintain better balance and stability on the road. It can also help you sustain long runs with better posture and efficiency, helping you avoid being sidelined by an injury.
“Core strength is essential for runners because it helps promote posture, allows for strong breathing, prevents side stitches and cramping, and helps eliminate side-to-side rotation while you ultimately trying to drive forward as efficiently as possible, ” Coach Jess explains. This is why all runners need to save a time slot on their calendars for a core workout.
Weighted Ab Workouts And Core Exercises
If you’re new to strength training, practicing bodyweight moves like planks and dead bugs are a smart place to start. But once you build your base, it’s time to turn to a core workout with weights, like the one listed below, to further challenge your stability and strength.
“Adding weights to a core workout will increase the demand on your muscles and reinforce the need for overall stability, ” Coach Jess explains. “When the resistance goes up, you spend more time under tension, making it imperative to find strength, power, and most importantly, control in all strength-training movements, especially core work.”
When performing these core exercises with weights, it’s best to take your time and not rush through it, Coach Jess says. Also, remember to breathe. “Breathing is another crucial component of core work. Properly using your breath can be a core exercise in itself, ” she adds.
Best Weighted Ab Exercises At Home (video)
How to use this list: Perform each exercise in order below for 45 to 60 seconds each, resting for 15 to 30 seconds in between each move. Complete 2 to 3 rounds of this circuit, resting 30 to 60 between rounds.
Coach Jess demonstrates each exercise below so you can learn proper form. You will need a set of medium weights, whether dumbbells or kettlebells. An exercise mat is optional.
How to do it: Start in a seated position with heels on the ground and knees bent, holding a dumbbell or kettlebell in front of chest with both hands. Lean back to a 45-degree angle, feet flexed with heels still touching the floor. Keeping the dumbbell at chest and back straight, rotate torso to the right, tapping the dumbbell on the ground to right side (or as close as you can without breaking strong posture). Return to center, then rotate to the left side. Continue alternating.
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Trainer Tip: While practicing this move, keep your feet planted on the floor, so you can really focus on core engagement and completing full rotations side to side.
How to do it: Lie faceup with hands holding dumbbell or kettlebell placed on the floor above head. Extend legs straight out on the mat and engage core. Then, pull legs up toward celling, and with control, then lift hips of the ground. Slowly lower hips back down, and lower legs down to the ground. Repeat.
Trainer Tip: Practice this move slowly. The straighter your legs, the harder this movement becomes. Breathe through it and focus on doing it well.
Vive Bodyweight Exercise Poster
How to do it: Start in a high plank position with right hand on dumbbell or kettlebell, shoulders over wrists, core engaged so body forms a straight line from head to heels. Place feet slightly wider than shoulder-width apart. Keeping elbow tucked in close to body, engage back muscles to draw weight up to ribcage. Pause, then slowly return weight to floor. Repeat for time. Then switch sides.
Trainer Tip: Use the glutes to help keep you stable, keeping your legs and backside engaged. If you need to, widen your feet so your hips stay square to the ground (the goal is to keep them as steady as possible!). Don’t let your arms get too wide or shoulders too far in front of wrists—think about pressing the floor away with the arm of the stationary side.
How to do it:
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