When it comes to a strong core, you know there are many ways to strengthen it. But to get the best result, you must add weights to the exercises. Believe me or not, the secret to a muscular ab is working out dedicated with weights.
But what are the best ab exercises with weights? And how will you choose them? If I make a list, I will definitely include the low to high woodchop, weighted twist.
If you want to know more about the ab workouts with weight, give this article a read. Here I will discuss the benefits of ab workouts and which one will be best for you.
Benefits of Weighted AB Exercises
Some of you may not be convinced to use dumbbells or any other weights in the exercises. Do you know doing core exercises with even a small weight can build your muscles stronger? Well, here are some other benefits of using weights in ab workouts:
- Enhance your ability to bear heavyweights.
- Your upper and lower ab muscles grow stronger.
- If you are a sports person, your performance will be better than ever.
- Strengthen the spine and improve body posture.
- Reduce the possibility of having back pain.
- Decrease the risk of any accident during intense workouts.
The Best AB Exercises With Weights
You will find different types of ab workouts that might suit your preferences. In this section, I will share the ones that I prefer the most.
1. Standing weighted twist
The standing weighted twist strengthens the core and focuses on building your muscles. This exercise helps you avoid back injury and improves your physical ability. The standing twists will also tone your midsection by burning the extra fat.
- Stand straight, planting your feet about hip-width apart. Hold a dumbbell with both your hands and place it at your chest level height.
- Now rotate your rib cage on your left and right holding the dumbbell. Your pelvis must be stable during the movement. Also, pull your abs towards the spine while doing the twisted side to side.
- Practice it for 30 seconds.
2. Dumbbell crossover punch
The dumbbell puch represents a boxing move that improves speed, strength, and agility. When you combine the sit-up and dumbbell punch, it becomes a great ab workout with weights. Also, this exercise tones the midsection of your body.
- Lie on the floor on your back. Keep your knees bent and keep your feet flat on the ground. There must be around two feet distance between your feet and butt.
- Hold two dumbbells each in one hand. Make sure the weight of the dumbbell is not too heavy for you. Rest both your hands beside your chest with elbows on the floor.
- Now roll up to the sitting position, twist your ribs to the left side and punch with your right handed dumbbell. While rolling up, keep the dumbbells closer to your chest.
- Reverse the movements and get back to the starting position. Repeat all the steps on your right side.
3. Plank and rotate
If you want to strengthen your deep abdominal muscles, add plank, and rotate to your exercise list. This exercise tightens your waistline and improves body stability and balance.
- Start with getting into a high plank position and hold dumbbells in each hand. Your wrists should be stiff so that it can protect the joints, and your feet should be a little wider than the hips.
- Lift the weight of your right hand off the ground and point it towards the ceiling. While lifting the weight twist through your entire torso and maintain a balance. Remember, your pelvis will rotate, but do not let it drop or rise much.
- Lower the weight and get back to the starting position. Repeat the moves with your left hand.
Ab workouts at home with weight
Many people think joining a gym is mandatory for building strong abs. Is that correct? Obviously, no. You can practice most of the ab workouts at home, and it will be equally effective. There are many home ab workouts with weight. I will discuss the best ones with you below.
1. Kettlebell halo
This is the easiest ab workout with weight. It focuses on the shoulder blades and upper back. It makes your body more flexible and reduces the risk of a back injury.
- Stand with your feet about hip-width apart.
- Hold the handle of a kettlebell with both your hands. Place the weight just in front of your face. Keep your elbows bent and wide.
- Circle the kettlebell around your head slowly. While doing that, keep your body still and elbows bent. Also, make sure the weight does not drop lower the eye level.
2. Renegade row
Rows are considered to be one of the best ab workouts with weight. The renegade row integrates strength and stability. Also, build your chest, triceps, and biceps.
- Start with getting in a high plank position. Your hands should be on dumbbells.
- Now pull the weight by bending down your right elbow. Make sure your right wrist is closer to the ribs.
- Lower the weight and repeat the moves with the opposite side.
Upper and lower abdominal workouts with weight
You can individually focus on one part of the ab. If you want to practice the upper ab exercises, the Russian twist can be an option for you. Similarly, if you are looking for a lower ab workout, you can try the kettlebell or dumbbell swing.
However, many workouts focus on both the lower and upper abs. Here is a list of them:
- Coordination fly
- Seated Russian twist
- Standing side bend
- Weighted crunch
- Overhead reach with leg lower
- Kneeling woodchoppers
- V sit with single hand chest fly
There is one more question people often ask. How often should you practice an abs workout routine that includes weight? It depends on how much you are training and if the workouts are challenging or not. Generally, 3 to 4 days a week is perfect for doing ab workouts. But some people follow 2 days or 5 days a week schedules too.
Ab exercises with weights are better than doing workouts without anything. To get a lean body and strong core, make sure to add weight to your exercises.