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22 Best Ab Exercises With Weights That'll Work Your Core

22 Best Ab-Strengthening Exercises Using Weights

Apr 8 2022

According to celeb trainer Gunnar Peterson, the secret to awesome abs is "working consistently, working in different planes of motion, and adding weights to your abdominal work." Which is good info to know, because there are a lot of benefits to strengthening your abs. Yes, there are the aesthetic considerations, but a stronger core will also help you feel stronger during other workouts and help prevent injury. There's no downside to working your core and, like Peterson said, weighted exercises are a great way to do it if you already have a solid foundation. (If you're a true beginner, try starting with bodyweight ab moves, or just doing the following moves without a weight.)

For the weighted ab exercises ahead, all you need are a set of dumbbells, a medicine ball, or a couple of handy weight substitutes like 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 shivering and shaking. That's how you know the exercises are working!

To target all areas of your core, incorporate a variety of these moves into your next strength-training workout. Grab your weights and reading to see the 19 moves!

Image Source: POPSUGAR Photography / Benjamin Stone

Plank With a Dumbbell Pull-Through

This move challenges your stability as you simultaneously balance your weight on one arm and pull a dumbbell from one side of your body to the other side.

  • Start resting on all fours with a medium-weight dumbbell — 5 kilograms is a good starting point — on the left side of your body.
  • With your palms flat, raise up off your knees onto your toes; your legs should be straight. Be sure to gently squeeze your glutes to engage them and keep your hands directly underneath your shoulders.
  • Contract your abs to keep yourself up and prevent your bottom from sticking up. Remember to keep your belly button pulled in.
  • With your head and spine in line, keep your back flat — don't let it curve. Look about one inch out in front of you, and don't tuck your chin. Picture your body as a long, straight board.
  • Maintaining this form, grab the dumbbell with your right hand and pull it underneath your body until it's on the right side of your body. Be sure not to rotate your hips.
  • With control, grab the dumbbell with your left hand and pull it underneath your body until it's back on the left side of your body.
  • This counts as one rep.
Image Source: POPSUGAR Photography / Tamara Pridgett

Wall Ball Sit-Ups

This challenging ab exercise makes regular sit-ups even harder! Start off with a four-kilogram soft medicine ball, and work your way up as you get stronger.

  • Sit in front of a wall with the soles of your feet together and knees out wide. Play around with the distance your feet are from the wall; you may prefer to be closer than what's shown above.
  • Holding the medicine ball at your chest, lean back and lie on the floor, bringing your arms overhead, tapping the ball on the floor.
  • As you perform a sit-up, bring the ball in front of your face and throw it at the wall. As the ball bounces back, catch it at your chest.
  • This counts as one rep.
Image Source: Sam Kang

Renegade Row

This exercise engages your core while strengthening your upper body.

  • Start in high plank, each hand holding onto a dumbbell that is resting on the floor. Move feet wider than shoulders.
  • Pull right elbow back, raising dumbbell toward chest, keeping right elbow close to torso, abs tight, and hips facing down.
  • Lower weight for one rep; repeat on the opposite side.
  • Do three sets of 8 reps on each arm.
Image Source: Sam Kang

Plank and Rotate

Twisting in a plank position fires up the core and challenges your stability.

  • Begin in a plank position with your belly button pulled in toward your spin and glutes tight while holding a one-kilogram dumbbell in each hand. Keep your wrists stiff to protect the joints. Open your feet a little wider than hip-distance.
  • Lift your left hand to the ceiling, twisting through your entire torso — keep the motion smooth and controlled. Your pelvis will rotate, but keep it level without letting it rise or drop.
  • Bring your left hand back to the floor, and repeat this action on the other side to complete one rep.
Image Source: Sam Kang

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Low to High Woodchop

This dynamic exercise works the obliques and upper abs while keeping your heart rate up. Although this is a full-body move, it doesn't require a lot of space, so you can do it almost anywhere. Use a five- to 5-kilogram dumbbell or a medicine ball.

  • Squat and twist left to hold the dumbbell on the outside of your left leg. This is your starting position.
  • Exhale and lift the weight diagonally across your body, twisting to the right until the dumbbell is above your head. Pivot on your left foot as needed.
  • Control the weight back to the starting position to complete one rep.
  • Remember: you are moving with force but also control. Don't give in to the momentum of swinging the weight around.
Image Source: Sam Kang

Standing Weighted Twist

Some call this move the flashlight, and we love it for the intense focus on the abs. Straighten your arms to increase the difficulty. Once you master the move, try speeding up.

  • Stand with your knees slightly soft, holding a dumbbell at chest level.
  • Keep your pelvis stable as you rotate your rib cage right and left, to complete one rep. Be sure to keep your abs pulled toward your spine as you twist from side to side.
Image Source: Sam Kang

Seated Russian Twist

This classic move targets your obliques, and adding a dumbbell or medicine ball increases the challenge.

  • Holding a dumbbell in both hands, sit on the ground with your knees bent and your heels about a foot from your butt. You can also make the move more advanced by lifting your feet three or four inches off the floor, as pictured.
  • Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight.
  • Pull your navel to your spine, and twist slowly to the left, bringing the weight to your left side. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through centre, and rotate to the right. This completes one rep.
Image Source: Sam Kang

Overhead Circle

As you stabilise your core while circling the medicine ball, dumbbell, or kettlebell above your head, your abs will feel the burn. Your arms will feel it, too!

  • Stand with your feet hip-width apart with a slight bend in your knees. Keeping your spine neutral, lift a two- to three-kilogram medicine ball overhead.
  • Begin to circle the ball to the left in the largest circles you can make while maintaining a still and stable torso.
  • Reverse directions, and do the same number of reps on each side.
Image Source: Sam Kang

Leaning Camel

In yoga, Camel Pose increases the flexibility in your spine, but this challenging variation using a weight strengthens your abs. Besides working the entire abdominal wall, this move gives the quads an active stretch to boot!

  • Start on your knees. If this hurts your knees, fold up a mat or towel and kneel on that for a little cushioning. Your thighs should be parallel.
  • Hold a five- to four-kilogram dumbbell with both hands in front of your chest.
  • Take a breath in, and as you exhale, lean back, squeezing your glutes and using your abs to keep your spine straight. As you inhale, return your torso back to the starting position.
Image Source: Sam Kang

Double Crunch Pulse With Medicine Ball

The slow and controlled pulse of this exercise keeps the abs engaged, and adding the weight of a medicine ball or dumbbell kicks your abs into high gear and increases the burn. Choose a weight between five and four kilograms.

  • Begin lying on your back with your legs in the air and toes toward the ceiling, while holding the medicine ball over your chest with straight arms. Engage your abs (bring your navel in toward your spine) to press your lower back into the mat while lifting your head, neck, and upper back off the mat.
  • Exhale and round your lower back so the bottom of the pelvis raises as you lift your upper body an inch higher off the mat. Aim the medicine ball toward your ankles as you perform this double crunch.
  • Inhale and lower your pelvis and upper back an inch toward the floor.
Image Source: Sam Kang

Dumbbell Crossover Punch

Adding weights to the classic sit-up brings a whole new level of strengthening to your workout.

  • Begin by lying on your back with your knees bent and your feet flat on the ground, about two feet from your butt. Hold two- to four-kilogram dumbbells in both hands at your chest with your elbows on the floor.
  • Keeping your hands at your chest, roll up to a sitting position. Twist your ribs to the left as you "punch" your right hand to the outside of the left knee.
  • Bring the right hand back to your chest as you untwist, bringing your torso back to the centre, and roll down to the ground.
  • Repeat the sit-up, twisting to the right side and "punching" your left hand to complete one rep.
Image Source: Sam Kang

Medicine Ball Slam

This cardio move not only works your core, but also helps you burn off steam!

  • Stand with your feet shoulder-width apart with a 5-kilogram medicine ball on the floor in front of you.
  • Squat down and pick up the medicine ball, keeping your head up and trying not to round the spine.
  • Stand up, lifting the medicine ball above your head, fully extending the arms straight above you.
  • Forcefully slam the ball down on the floor as hard as you can. If the ball is light enough, catch the ball as it bounces slightly off the floor.
  • This counts as one rep.
Image Source: Sam Kang

Rotational Ball Slam With a Lunge

Try this variation on the ball slam.

  • Start in a lunge with your right leg forward. Be sure to keep your knee over your ankle, maintaining a 90-degree angle at the knee.
  • With the ball on the left side of your body, raise it up overhead, rotate your arms to the right, and slam the ball down on the outside of your right foot.
  • This counts as one rep. Do the same amount of reps on the other side.
Image Source: POPSUGAR Photography / Tamara Pridgett

Overhead Reach With Leg Lower

This move challenges both the lower and upper abs to maintain torso stability while your arms and legs move away from your centre.

  • Lie on your back with your arms reaching toward the ceiling, holding one weight with both hands. With your left leg bent and right leg out long, bring your right toes toward the ceiling. This is your starting position.
  • Exhale, and lower your arms and leg toward the floor, keeping your lower back touching the mat.
  • Inhale, and return to the starting position to complete one rep. Repeat on the other side, and continue alternating.
Image Source: Sam Kang

Coordination Fly

The secret sauce in this exercise is using your abs to control your movement on the way down. Uncurl slowly instead of just letting gravity pull you down.

  • Lie on your back with a one- to two-kilogram dumbbell in each hand. Raise your arms straight up above your chest with a slight bend at each elbow. Raise your legs up to tabletop with your knees and hips bent to 90-degree angles.
  • Inhale and open your arms to your sides with control. Exhale as you bring your arms back up to starting position.
  • Lift your upper back and curl up toward your legs, pushing your weights toward your shins. As you curl up, stretch your legs out in front of you.
  • Uncurl your spine slowly as you lower your upper body to the floor while bending your knees back to 90-degree angles and bringing your arms straight up above your chest again. This counts as one rep.
Image Source: Sam Kang

High to Low Woodchop

We love the woodchop since it works your upper and lower abs while standing.

  • Holding an four- to 5-kilogram dumbbell overhead, twist to the left, pivoting your right foot as needed.
  • Exhale, and slice the dumbbell across your body to the right as you raise your right knee, bringing the weight to the outside of your right hip.
  • Raise the weight back to starting position, and lightly tap your right toes to the floor. This completes one rep. Complete the same number of reps on each side.
Image Source: Sam Kang

Reverse Lunge With Twist

This lunge variation works the entire body, and adding the twist ensures that your abs get a little extra attention.

  • Stand with your feet hip-distance apart. Hold a two- to 5-kilogram medicine ball in both hands with your arms outstretched in front of you.
  • Keep your core stable, and take a large step back with your right foot, then lower your body until both legs are bent at 90-degree angles.
  • As you sink into the lunge, twist your torso to the left.
  • Bring your torso back to centre with your arms straight, and exhale as you straighten your legs. Bring your feet back together, and then step back on your left leg, twisting to the right.
  • This completes one rep.
Image Source: Sam Kang

V-Sit With Single-Arm Chest Fly

In this variation, the abs work extra hard to maintain stability as you pull the dumbbell away from your centre.

  • Begin sitting with your heels planted about two feet from your butt, holding the weights at chest level with a slight bend in your elbows. Lean back a few inches, pulling your abs toward your spine.
  • With your left arm remaining still, open your right arm to the side, making sure the weight doesn't go beyond your shoulder.
  • Bring your right arm back to centre to complete one rep.
  • Switch sides, and do the same number of reps on each side.
Image Source: Sam Kang

Standing Side Bend

The standing side bend works your obliques, and simultaneously stretches one side of your torso while working the other.

  • Stand with your feet a little wider than hip-width distance apart while holding a five- to 5-kilogram dumbbell over your head. Squeeze your head with your upper arms to fire up your core and protect your neck.
  • Bend sideways to the right, squeezing your waist on the right side. Keep your neck as neutral as possible, looking forward, not down.
  • Pull the left ribs down to return to standing upright. This focuses the work on the left obliques. Switch sides, and bend to the left to complete one rep.
Image Source: Sam Kang

Lying Overhead Reach

This move works your abs in a lengthened position. You may be lying on the ground, but this move is still challenging!

  • Lie on your back with your knees at 90-degree angles, using your low abs to press your lower back into the mat. Holding two- to tree-kilogram dumbbells, raise your arms toward the ceiling, keeping the elbow joint slightly bent. This is your starting position.
  • Reach your arms back overhead, tapping the dumbbells on the floor above your head. Do not let your back arch away from the floor as you lower the weights.
  • Return your arms to the starting position above your chest to complete one rep.
Image Source: Sam Kang

Side Bends

This move doesn't look that challenging, but you'll really feel it in your obliques.

  • Get into your starting position by standing with your feet hip-width apart, holding a pair of two- to 5-kilogram dumbbells or plates by your sides.
  • Begin the movement by bending sideways to your right. Squeeze your obliques as you bend.
  • Return to starting position. Then bend to the left side. This completes one rep.
Image Source: Sam Kang

High Knees

This cardio move targets the core.

  • Hold one dumbbell at chest height, and run in place while lifting your knees high to the level of your waist.
  • Engage your abs as the knee comes up, continuing to run in place.
Image Source: Sam Kang

Image Source: Sam Kang

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