Anyone who works out knows that we can stay healthy, build muscle, and even strengthen our core by controlling our abdominal muscles. And if you’re trying to lose weight or get in shape, you’ll want to focus on your abdominals to see if you’re making progress. Of course, we all want to have strong abdominal muscles, so most people who work out have six-pack abs as a fitness goal. In short, to have abs, you need to do weighted ab exercises. Your fitness training program needs to go beyond body weight, and whether your goal is to train for beauty or strength, if you want to focus on your core muscles, you can only make progress through weighted ab exercises.
If you want to build your coveted six-pack abs and build a strong core, there’s a way to do it: weighted ab exercises. There’s a reason to train your core, just like you train your arms and legs: progressive overload weighted ab exercises are just as applicable.
You may not be able to lift as much weight as you would with muscle groups, but doing weighted ab exercises is an important way to work your core muscles. It helps to build muscle, and with professional training, you’ll see more effective results.
Sometimes, doing weighted ab exercises with just your body weight isn’t enough. Maybe you’re tired of doing sit-ups or planks, or you want to get away from the same five-minute ab workout. Weighted ab exercises can help you do that.
Adding weighted ab exercises to your routine can work muscles that you can’t work with your body alone, and it also adds a challenge to the exerciser. You know, adding weights to your ab workout has many benefits, not only can it build a strong core, but it can also improve the efficiency of the exercise.
Even so, you still need to do weighted ab exercises the right way so that you can have a six-pack without getting hurt. So, where do you start? Here are 10 of the best weighted ab exercises to help you get better at ab training, and how to make them work better.
Related: Lower Ab Workouts | 10 of the Best Exercises for a Stronger Core
Benefits of Weighted Ab Exercises
Weighted abs exercises incorporate resistance to target and strengthen the abdominal muscles more effectively than bodyweight exercises alone. Adding weighted ab exercises to your routine will not only tone your abdominal muscles, but it has many other benefits as well.
1. Increased Muscle Strength and Definition
When you use weights, your abdominal muscles have to work harder to overcome the resistance. This increased load stimulates muscle growth (hypertrophy) more effectively than bodyweight alone, leading to more defined abs.
2. Enhanced Muscle Endurance
Performing exercises with added resistance challenges your muscles to sustain contractions over longer periods. This builds endurance, allowing your core to support activities that require prolonged stability and strength.
3. Improved Core Stability
A strong core is crucial for maintaining balance and proper posture. Weighted ab exercises engage the deep stabilizing muscles of the core, which helps improve stability and reduces the risk of injury.
4. Better Functional Strength
By adding resistance to your abs exercises, you improve your core strength in a way that translates to real-world movements, enhancing your performance in daily tasks and sports.
5. Enhanced Muscle Activation
Weights increase the demand on your abdominal muscles, leading to higher activation of both the primary and secondary muscle groups involved. This ensures a more comprehensive workout for the entire core region.
6. Greater Challenge and Variety
Incorporating weights into your ab routine adds a new dimension to your workouts, which can help prevent plateaus and keep your training interesting. This variety also ensures that you continue to progress and avoid hitting a fitness plateau.
The 10 Best Weighted Abs Exercises
Banded Reverse Crunch
The banded reverse crunch are weighted ab exercises for targeting the lower abs while adding resistance for greater muscle engagement.
How to Do It:
1. Lie on your back on the floor or on a mat with your arms extended at your sides for stability.
2. Loop a resistance band around your feet or ankles. Secure the band by holding it with your hands if needed or anchoring it to a sturdy object behind you.
3. Lift your legs so that your knees are bent at 90 degrees and your feet are off the floor.
4. Use your lower abs to lift your hips off the ground towards your torso, curling your pelvis up. Your knees should move toward your chest. Continue to engage your core as you lift your hips and squeeze your abs at the top of the movement.
5. Slowly lower your hips back down to the starting position while maintaining control and keeping tension in your abs.
Resistance Band Push-Pull
The resistance band push-pull exercise combines pushing and pulling movements to work both the upper and lower body in a single, integrated motion and is a type of weighted ab exercises. Adding the resistance band push-pull to your routine can provide a balanced upper-body workout with the added benefits of resistance band training.
How to Do It:
1. Stand with your feet shoulder-width apart and place a resistance band under your feet.
2. Begin by holding the band handles or ends with your arms extended in front of you, palms facing down.
3. Position your body so that there is slight tension in the band even at rest.
4. Push the band forward by extending your arms straight out in front of you, similar to a chest press.
5. Immediately after pushing, retract your arms back towards your body by pulling the band towards your torso, like a row.
6. Return to the starting position and repeat the push-pull cycle for the desired number of repetitions.
Kneeling Cable Crunch
The kneeling cable crunch are weighted ab exercises for targeting the upper abs with added resistance.
How to Do It:
1. Attach a rope or handle to the high pulley of a cable machine.
2. Kneel in front of the machine, holding the handle or rope with both hands. Keep your knees and hips at a 90-degree angle.
3. Pull the handle or rope down and bring it to your chest.
4. Crunch your torso forward by bringing your elbows towards your knees. Contract your abs tightly at the bottom of the movement.
5. Slowly return to the starting position while controlling the resistance. Complete the desired number of repetitions, ensuring a full range of motion and controlled movements.
Pallof Press
The Pallof press are weighted ab exercises for developing core stability and strength. The Pallof press is a valuable addition to any workout routine for building a robust, stable core.
How to Do It:
1. Attach a handle or rope to a cable machine at chest height. Stand side-on to the machine, holding the handle with both hands.
2. Step away from the machine until the cable is taut. Hold the handle close to your chest with your hands together.
3. Press the handle straight out in front of you until your arms are fully extended, keeping your body as still as possible.
4. Slowly return the handle to your chest while maintaining core engagement and resisting the pull of the cable.
5. Complete the desired number of repetitions on one side, then switch to the other side.
Barbell Rollout
The barbell rollouts are weighted ab exercises that target the entire core. Incorporating the barbell rollout into your routine can significantly enhance your core stability and strength.
How to Do It:
1. Load a barbell with appropriate weight and place it on the floor. Kneel in front of the barbell with your hands gripping the barbell, slightly wider than shoulder-width apart.
2. With your arms fully extended, roll the barbell forward, allowing your torso to move towards the floor while keeping your knees on the ground.
3. Engage your core and use your abs to roll the barbell back towards your knees, returning to the starting position.
4. Complete the desired number of repetitions, maintaining a steady and controlled motion throughout.
Elevated Plank Row
The elevated plank rows are weighted ab exercises that target the core, back, and shoulders. The elevated plank row is a powerful addition to your workout routine for building core stability and upper body strength.
How to Do It:
1. Place your hands on an elevated surface, such as a bench or step, with your body in a plank position. Your feet should be on the floor, and your body should form a straight line from head to heels.
2. Hold a dumbbell or kettlebell in one hand while maintaining a strong plank position with your other hand firmly on the elevated surface.
3. Row the weight towards your hip by pulling your elbow up and back. Keep your torso stable and avoid rotating your hips.
4. Lower the weight back down with control and complete the desired number of reps on one side, then switch to the other side.
Plank Drag Pull
The plank drag pull are weighted ab exercises that also engages the shoulders and back.
How to Do It:
1. Start in a plank position with your body straight and your hands under your shoulders. Place a weight or object (like a dumbbell) on the floor next to one side of your body.
2. Keep your core tight and your hips stable as you reach across with one hand to drag the weight or object across your body to the other side.
3. Use your opposite hand to stabilize your position while dragging the weight. Keep your body as still as possible and avoid letting your hips sway.
4. Drag the weight to the other side of your body and repeat the movement for the desired number of repetitions, then switch sides.
Loaded Carries
Loaded carries are weighted ab exercises that involve carrying a weight over a certain distance or for a certain duration. They are excellent for building functional strength, endurance, and stability.
How to Do It:
1. Hold a heavy dumbbell or kettlebell in each hand with your arms fully extended at your sides.
2. Stand upright with your shoulders back and core engaged. Walk forward for a set distance or time while maintaining a steady pace and avoiding any swinging or leaning.
3. Improves grip strength, core stability, and overall endurance.
Half Turkish Get-up
The Half Turkish Get-up is a streamlined version of the full Turkish Get-up, focusing on key elements of the movement. The Half Turkish Get-up are weighted ab exercises for developing strength and stability in a controlled manner.
How to Do It:
1. Lie on your back with one knee bent and the same-side foot flat on the floor. Hold a weight (e.g., a kettlebell) in one hand, extended straight up toward the ceiling.
2. Use your bent leg and free arm for support as you push your torso off the ground, moving into a seated position. Your extended arm should remain straight above you.
3. From the seated position, return to the starting position by carefully lowering yourself back down to the floor while maintaining control and keeping the weight overhead.
Dumbbell Chop
The Dumbbell Chop is a weighted ab exercise that targets the core, particularly the obliques, and helps improve rotational strength and stability.
How to Do It:
1. Stand with your feet shoulder-width apart. Hold a dumbbell with both hands and extend your arms straight above your head.
2. Engage your core and rotate your torso to one side as you bring the dumbbell down diagonally towards the opposite hip. Your arms should follow the path of the dumbbell, and your torso should twist with the movement.
3. As you chop the dumbbell down, bend your knees slightly and engage your hips to assist with the rotation. The movement should be controlled and fluid, ensuring your core stabilizes your body.
4. After reaching the bottom of the movement, slowly reverse the motion, returning the dumbbell to the starting position. This should be done with control, keeping your core engaged throughout.
