When the spring and summer months start to get closer, my clients are always requesting to focus on exercises to help define their abs and build strength in their core. Weighted abs workouts using dumbbells or medicine balls with weight are the surefire way to help get their midsections summer-ready.
When it comes to building strong, defined abs, there are many exercises you can do. I like mixing up my ab workouts with power movements standing up and good ol’ fashioned sit-ups, but with dumbbells to challenge your core muscles and increase the intensity.
Abs Workouts With Weights
Here are a few of my fave abs exercises with weights:
Weighted Abs Exercise Benefits
Most people are mostly interested in adding weights to their ab exercises for a more definition in their abdominal muscles, just in time for pool season. But there are additional benefits for overall body strength and function. Here are a few notable benefits to consider:
Better Posture: strengthening your core can help improve your posture by reducing the strain on the back and neck.
Increased Stability: A strong core can help improve your overall stability, reducing your risk of injury during everyday movements and activities.
More Overall Strength: Ab workouts with weights target the deep muscles in your core that can help improve your overall strength as the core is involved in many movements and exercises.
Now that you know the benefits of adding weights to your ab workouts, let’s jump into the best exercises to help define and strengthen your core.
How To Do Power Sit Ups with Overhead Weight
The basic sit-up is an effective exercise that strengthens and tightens your core, but adding a weight can intensify the movement for faster results and abdominal definition. In this example, I’m using a weight medicine ball, but if you don’t have one available you can use a dumbbell or weighted plate. Choose a weight that creates some resistance, but not too heavy where there is a possibility of dropping it.
Step-By-Step Guide: Overhead Weighted Sit Up
Start by lying flat on your back with your knees bent and feet flat on the floor.
Holding a weighted medicine ball above your head.
Take a deep breath in and engage your core muscles and use your abs to lift your upper body off the ground.
As you lift, raise your arms above your head and exhale your breath. Push your feet into the ground to help generate more power.
Lower your back down to the starting position.
Repeat the movement for 10-15 reps
How To Do A Weighted Wood Chop
This dynamic exercise focuses on your abs and core, while raising your heart rate, it’s one of my favorite upper body compound movements. The controlled low to high movements not only engages your obliques and core, but also challenges your mobility and stability strength.
Step-By-Step Guide: Weighted Wood Chop Exercise
Start by standing with your feet shoulder-width apart and holding a dumbbell or medicine ball with both hands at chest level.
Take a deep breath in and engage your core muscles keeping your back straight and shoulders rolled back..
Begin the movement by rotating your torso and raising the weight diagonally across your body towards the opposite shoulder.
Keeping your arms straight, lift the weight up and pivot your back foot for a more dynamic rotation.
Bring the weight to shoulder height and pause for one count then slowly lower the weight back down to the starting position.
Repeat the movement 10 times on each side
How To Do a Russian Twist with Weights
This simple yet effective abdominal exercises, targets the obliques for a fully comprehensive ab workout. By using a dumbbell or medicine ball it not only intensifies the movement but engages deep into the core muscles.
Step-By-Step Guide: Russian Twists with Weights
- Sit on the floor with your knees slightly bent and with your feet flat on the ground.
- Hold the weight (a dumbbell or medicine ball) with both hands and extend your arms straight in front of you and lift your legs about a foot off the ground.
- Twist your torso to the right, bringing the weight close to the ground next to your hip. Pause for one count, then twist your torso to the left and repeat.
- Remember to exhale with each twist and keep your legs elevated throughout the exercise to help build strength in your abdominal muscles.
- 30 total reps; OK to take a pause between each 10 reps
How To Do Jackhammer Abs Exercise
The jackhammer exercise really puts your core stability to the test by targeting the abdominal muscles to power through the movement without lifting your butt. The point of the exercise is to keep your lower back on the ground and use the strength in your upper and lower abs to lift your upper body to a modified crunch.
Step-By-Step Guide: Jackhammer Abs with Weights
Lay on the floor with your legs 6-inches slightly off the ground and extend your arms behind you, holding the end of a dumbbell about a foot off the ground.
Your shoulders should be touching the ground and your gaze looking up.
Engage your core and inhale a deep cleansing breath.
Lifting both your arms and shoulders upward while simultaneously bending your legs to your center core, like doing an abdominal crunch.
Pause for a count with your core engaged and slowly with control release your legs and lower arms to the starting position.
10-15 reps
Final Takeaway- Ab Exercises with Weights
So there you have it! My four favorite weight ab workouts to help strengthen your core for more definition and faster results. The key to making these ab exercises more powerful and effective is to always engage your core muscles by maintaining your stability with control with your overall body strength.
