21 Best Ab Workouts with Weights and Core Exercises

If you’re looking for weighted ab workouts to train your core, the good news is that there are a huge variety of exercises that will help you achieve that goal. However, if you just want to try adding weight in your abs workout training or you feel bored with bodyweight abs workout, then here are some of the best ab workouts with weights.

Doing ab exercises using weights like weight plates and dumbbells, can significantly improve muscular endurance to a greater extent and also helps a person develop six-pack ab muscles faster (According to an article published by the National Library of medicine).

Whether your goal is just a little more definition around your midsection or a six-pack, these weighted ab workouts will help get you there, and also they will build strength all over your body at the same time.

So read the article till the end to find out a list of ab workouts with weights that you can do using dumbbells, weight plates and cables in the gym. Whether you are in the 20s or 40s, beginner or intermediate, these 21 best ab exercises with weights will surely help you build a powerful core.

• Also Read : 10 Best Upper Abs Workouts for Men & Woman

• Also Read : 10 Best Lower Abs Workouts For Men & Women

21 Best Ab Workouts with Weights

Abs muscles are like any muscles in your body. If you want them to be more defined, then you need to progress your training, which means working your way up in weight load to get stronger and more developed abs.

However, if you want to get a six-pack in the least amount of time, then you will need to focus on two things; a consistent workout and following a healthy diet.

Below are top 21 weighted ab workouts for building strong and defined abs.

Upper Ab Exercises with Weights

01. Dumbbell Crunches

Crunches are the most basic upper ab workout, which works on the abs and obliques. Dumbbell crunches can strengthen the core muscles and increase muscle flexibility.

How to perform:

• Lie on your back on the floor, holding a dumbbell across your chest in both hands.
• Brace your core and raise your torso off the floor until your upper abs are fully engaged.
• Hold the position for a second, and then return to the starting position.
• Maintain tension in your upper abs throughout.
• Do 2 to 3 sets of 18 to 20 reps.

02. Dumbbell straight-Arm Crunches

Dumbbell straight-arm crunches are one of the variations of the standard crunches. This exercise targets your upper abs and the obliques.

How to perform:

• Lie on your back on the floor, holding a pair of dumbbells in your hands with your arms straight above you.
• Keep your knees at 30-45 degrees angle.
• Brace your core and lift your torso off the floor.
• Pause the movement for a second and then lower it, maintaining tension in your upper abs throughout.
• Do 2 to 3 sets of 16 to 18 reps.

03. Weight Plate Crunches

Weight plate crunches will work on the abs and the obliques. This exercise strengthens the core muscles, flatten the tummy and increases muscle flexibility.

How to perform:

• Lie on your back on the floor, while holding a weight plate in your hands.
• Keep your arms straight above your chest.
• Then, raise your feet off the floor and bend your knees so they are in line with your hips.
• Brace your core and raise your torso off the floor until your upper abs are fully engaged.
• Hold the position for a second, and then return to the starting position.
• Do 2 to 3 sets of 18 to 20 reps.

04. Dumbbell Toe Touching

The dumbbell toe touching crunches works on the upper ab muscle. This exercise is one of favorite ab exercises for many people, because toe touching crunches strengthen core muscles, improve muscle flexibility and reduce back pain.

How to perform:

• Start with lying on your back on the floor, holding a pair of dumbbells in your hands.
• Lift your legs together in a way that your body makes an L shape.
• Brace your core and legs, and raise your torso off the floor and try to touch your toes as many times as you can.
• Do 2 to 3 sets of as many reps as you can. 

05. Decline Cable Crunches

Decline cable crunches are effective core exercise, they improve core strength, help to stabilize your body and prevent injury. These benefits can have a positive effect on your daily physical activities and your fitness routine.

How to perform:

• Start with placing an abdominal crunch bench in front of the cable machine and set the rope in the lowest section.
• Lie down on your back on the bench, with your feet under the pads.
• Grab the rope behind your head and pull forward until your palms are facing your ears.
• Keep your elbows bent and hold the rope firmly, start doing crunches as many times as you can.
• Do 2 to 3 sets of 12 to 14 reps.  

06. Seated Cable Crunches on Knees

This weight ab exercise is best and one of my favorite crunch exercises because they engage more muscles during the movement. The cable also allows a good range of motion because it is flexible.

How to perform:

• Start with Attaching the rope in the cable machine to an appropriate height.
• Sit on your knees on the floor and hold the rope firmly.
• Slightly lean your torso forward.
• Full the rope down until you feel the stretch in your upper ab muscles.
• Hold the position for a second and then return to the starting position.
• Do 2 to 3 sets of 10 to 14 reps.

Lower Ab Exercises with Weights

07. Dumbbell Leg Raises

The leg raises are great for working your lower abs and your hip flexors. And also, having to maintain a straight spine is good for working your lower back. This exercise is one of the best weighted ab exercises which help you strengthen your abs in the least amount of time.

How to perform:

• Lay down on your back on the floor with your arms straight at your just below your glutes.
• Grip a dumbbell in-between your feet and keep your legs straight.
• Brace your core and raise your legs together as high as you can.
• Hold the position for a second, and then lower your legs to the starting position.
• Keep your legs straight throughout the movement and you will feel the contraction in your core during the movement.
• Do 2 to 3 sets of 10 to 12 reps.

08. Dumbbell Reverse Crunches

The reverse crunches work all of the major abdominal muscles, and primarily work on your lower abs.  It strengthens core muscles and improves lower back muscles flexibility.

How to perform:

• Lie on your back on the floor with your arms straight at your sides for support.
• Grip a dumbbell in-between your feet and raise your feet off the floor, and keep your legs straight.
• Keep your core tight and bring your knees towards your chest until your abs are fully engaged.
• Hold the position for a second and then extend your knees until they are straight.
• Do 2 to 3 sets of 10 to 12 reps.

09. Russian Twists with Dumbbell

The Russian twists with dumbbells are great exercises for working your lower abs, and it is an effective way to build your core and shoulder. Also, weighted twist works your obliques. It may look like a simple exercise, but it requires a lot of strength and support.

How to perform:

• Sit down on the floor and bring your knees up, so your legs are elevated.
• Hold the dumbbell with both hands straight out in front of you and keep your spine straight.
• Start moving the weight from side-to side.
• Make sure that you maintain your balance throughout the exercise.
• Do 2 to 3 sets of 8 to 12 reps.

10. Hanging Dumbbell Leg Raises

The hanging dumbbell leg raises are best exercises for targeting the lower abs while working out your entire core. This exercise also builds forearm and grip strength. This exercise is a bit difficult for overweight people to perform.

How to perform:

• Hold the pull up bar with an overhand grip, slightly wider than shoulder-width apart and hang on it.
• Grip a dumbbell between your feet.
• Tighten your core and raise your feet as high as you can using your lower abs.
• Then slowly lower back to the start under control.
• Keep your legs straight during this exercise.
• Do 2 to 3 sets of 10 to 14 reps.

11. Hanging Dumbbell Knee Raises

The hanging dumbbell knee raise is an effective core exercise that increases functional strength and muscular development. This exercise is great for improving grip strength.

How to perform:

• Hold the pull up bar with an overhand grip, keep your hands slightly wider than shoulder-width apart.
• Clamp a dumbbell in-between your feet, and legs are straight downward.
• Now, raise your knees towards your chest as high as possible.
• Hold the position for a second and then extend your knees downward.
• Do 3 sets of 10 to 14 reps.

12. Weighted Lying Leg Hold

This exercise is isometric weighted exercise for abs that can help you boost your core strength.

How to perform:

• Lie on your back on the floor, arms are extended at your sides for support.
• Keep your legs straight out in front of you, and place a weight plate on your lower shins.
• Slightly raise your legs and torso off the floor.
• Hold into this position for as long as you can.
• Repeat this exercise 5 to 6 times.

Obliques Exercises with Weights for Strong Core

13. Bicycle Crunches

The bicycle crunches are an effective ab exercise, and this exercise works your deep abs and the obliques.

How to perform:

• Lie on your back on the floor with your hands by your temples, pointing your elbows outward.
• Bend your knees and plant your feet on the floor, hip-width apart.
• Brace your abs, lift your knees at 90-degrees and raise your upper body up.
• Rotate your trunk, moving your left elbow and right knee towards each other, and extend your left leg.
• Pause the movement and then return to the starting position.
• Then, move your right elbow to your left knee and extend your right leg. Pause the position and then return back the starting position. That’s on rep.
• Do 2 to 3 sets of 10 to 14 reps.

14. Weighted Side Plank Ab Workout

The side plank ab exercise primarily strengthens your obliques and core muscles. but, also works your shoulder, back, glutes and quads. You can perform the side plank with a weight plate and dumbbell, depending on your comfort.

How to perform:

• Get yourself onto a side plank position on your right side. Bracing yourself with your right forearm on the floor, and your legs staying on one another.
• Hold a dumbbell in your left hand and keep it extended towards the ceiling.
• Hold the position as long as you can. Then, lower your arm back down to your side.
• Repeat on the opposite side.
• Do 2 sets of each side.

15. Side Planks with Hip Lift

This is one of the best exercises to work the sides of your abs (your obliques) and your lower back. It is also extremely perfect for building strength.

How to perform:

• Get yourself onto a side plank position, and hold the dumbbell close to your hip.
• Now, slowly lower your hips towards the floor without making contact.
• Pause the movement for a second and then push them back up to the start.
• Make sure you use your core to perform this movement.
• Do 2 sets of 10 to 16 reps each side.

16. High Cable Wood Chop

The high cable Wood Chop is great exercise which works on the overall core, especially on the obliques. Your abs and obliques are working overtime as you twist and lift.

How to perform:

• Adjust the rack higher than your height and stand straight on the side of the machine.
• Hold the handle with your both hands and bring the cable down until it crosses your hips.
• Hold the movement for a second and then return back to the starting position.
• Keep your core engaged throughout the exercise.
• Do 2 sets of 12 to 16 reps each side.

17. Dumbbell Side Bend

The dumbbell side bend has several benefits, it can improve your core strength by targeting your internal obliques and external obliques muscles, and also help you flatten your side fats.

This is one of the best weighted ab workouts which can be done by anyone.

How to perform:

• Stand straight with your feet shoulder-width apart.
• Hold a dumbbell in your one hand with your palm facing your hip and place your other hand behind your head.
• Keep your core tight and your back straight, and bend at your side as far as it feels comfortable.
• Pause the movement for a second and then return back to the start. Do 10 to 16 reps.
• Then switch to the other side.
• Do 2 sets of 10 to 16 reps each side.

Weighted Ab Workout for Entire Core (Six-Pack)

18. Barbell Rollouts

The rollout exercise is one of the best which works on the core and also strengthens the lower back, arms and shoulders. It increases muscle flexibility, reduces lower back pain. And improve your overall performance.

How to perform:

• Adjust the weight plates into the barbell and place it on the floor.
• Sit on your knees on the floor and slightly lean forward so that the barbell is directly underneath your shoulders.
• Hold the barbell with your hands, shoulder-width apart.
• Engage your core and your back straight, and start rolling the bar forward as far as you can without breaking the form.
• Hold the position for a few seconds and then return to the starting position.
• Do 2 to 3 sets of 10 to 16 reps.

19. V-Sits

The V-sit is a great exercise to target both your upper abs and lower abs muscles all at the same time. The leg raise movement works your lower abs, and the overhead with the dumbbell works your upper abs.

How to perform:

• Lie on your back on the floor, while holding a dumbbell in your both hands above your head.
• Brace your core and bring your arms and feet up at the same time so that your body forms a V-shape.
• Hold the movement for a second and lower yourself to the starting position with controlled motion.
• Do 2 to 4 sets of 10 to 14 reps.

20. Plank Row with Dumbbells

The Plank Row works on your core and also activates the shoulder and back muscles. also, incorporates upper body rotation and improves total body balance.

How to perform:

• Get into a high plank position onto the dumbbells, keep your feet on the floor shoulder-width apart.
• Now, brace your core and keep back straight, and lift your right elbow to row.
• Then return back to the start, and repeat with your opposite elbow.
• Do 2 to 4 sets of 8 to 10 reps.

21. Overhead Circle with Weight Plate

The overhead circle with a weight plate is a great exercise that works on the core, and also strengthens your shoulders and arms.

How to perform:

• Stand straight with your feet hip-width apart, and hold the weight plate overhead.
• Slightly bend your knees and keep your back straight.
• Now, start with circling the weight plate to the left, while keeping your core engaged.
• Circle the weight plates as many as you can, and repeat with the other side.

Benefits and Risk of Doing Abs Exercises with Weight

Benefits:

• Doing weighted ab workouts will help you increase strength and endurance, and also build a strong core.

• These exercises boost your aerobic and anaerobic performance.

• Reduce lower back pain, if you perform them properly.

• Improve posture and stability.

Risks:

• In rare cases, doing weighted ab workouts like crunches with weight can put stress on your back, that can lead to lower back pain.

FAQ on Ab Workouts with Weights

Conclusion.

Well, the above ab workouts with weights can help you to build stronger and thicker abdominal and oblique muscles. However, if you’re trying to get six-pack abs in the least amount of time, then you need to focus on two things; consistent workout and a healthy diet.

Hopefully, you like this article, if you have any questions and suggestions kindly put them in the comment box below.

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