How To Get Six-Pack: 18 Weighted Ab Workouts

When you feel bored with bodyweight abs workout or you just want to try adding weights in your core workout training then try some of the weighted abs workouts from these 18 Weighted Ab exercises.

If you really want to strengthen your core then you must know how to do abs workout with weights. According to an article published in the National Library of Medicine, Doing ab exercises using weights such as dumbbells and weight plates significantly improved muscular endurance to a greater extent and help a person develop six-pack ab muscles faster.

Content

  • Weighted Upper Ab Workouts
  • Weighted Lower Ab Exercises
  • Oblique Workout Using Weight
  • Overall Weighted Core Workout

Getting ripped or shredded six-pack abs aren’t difficult. If you want to get six-pack abs in the least time then you only need to focus on two things; consistent workout and the healthy diet.

You need to be consistent with your abs workout because maintaining abs is difficult than exposing them. You need to consume a good amount of protein along with workouts to be in the shape.

Whether you’re in the ’20s or ’50s, male or female these workouts will surely help you get shredded six-pack abs in the least time. I’m saying this because I’m doing these exercises and they’re really helping me.

So let’s just quickly find out a list of ab workouts that you can do using weight plates, dumbbells and cables. When you’ll be doing these weighted ab exercises your search query regarding how to get six-pack abs in the least time, will end.


18 Weighted Ab Workouts


Upper Abs weighted Workouts

1) Weight Plate Crunches

Crunches are the most basic ab workout which works on the rectus abdominis and the obliques. They strengthen the core muscles, increase muscles flexibility, flatten the tummy and reveal six-pack abs.

Weight Plate Ab Workout
How to Crunches using weight plate

To perform the crunches using weight plate; lie on your back, holding a weight plate in your hands, arms extended above you and bend your knees at 30-45 degree. That’s your starting position. Now brace your core, inhale and start doing crunches while keeping your arms extended during the whole movement. Exhale after one or two crunches. Suggested repetitions: 20 in 2 sets.

To make it more advanced you can hold the weight plate behind your head and ask your friend to hold your feet to maintain the balance during the movement.


2) Dumbbell Straight-Arm Crunches

All crunches are similar to one another, so their benefits are. Dumbbell straight arm crunches are one of the variations of the normal crunches.

abs workout with weights
Source: Howcast

Here we take a look at how to perform Dumbbell Straight-Arm Crunches.

To perform the straight-arm crunches using dumbbells; lie on your back, holding a pair of dumbbells in your hands, arms extended straight above you and bend your knees at 30-45 degree. That’s your starting position. Now brace your core and start doing crunches while keeping your arms straight during the whole movement. Suggested repetitions: 20 in 2 sets.


3) Cable Crunches

The cable crunches are better than a dumbbell or body-weight crunches because they engage more muscles during the movement. The cable also allows a good range of motion because it is flexible.

Cable Abs Workout

How to do Cable Crunches

Set the cable into the rack of the cable machine. Now sit on the mat on your knees and grab the cable and pull down until you feel stretch in your abs muscles. Hold for a couple of seconds and then get back to the starting position. That’s one complete rep. Suggested repetitions: 20 in 2 sets.


4) Dumbbell Toe Touching

The Dumbbell toe crunches are better than standard crunches because it especially works on the abs muscles. This is one of my favourite abs workouts. Toe touch crunches strengthen core muscles, reduce back pain and improve muscles flexibility. You can also this crunches using a weight plate.

weighted ab exercises
Ab Workout with Dumbbells

How To Dumbbell Toe Crunches

To start the exercise with lying on your back, holding a pair of dumbbells in your hand and raise your legs straight in a way that your body makes L shape. That’s your starting position. Now, tighten your abs and legs and start doing crunches by extending your hands toward your toes. Hold for a moment and then bring the dumbbells down and then go for the second rep. Suggested repetitions: 20 in 2 sets.


Weighted Lower Ab exercises

5) Dumbbell Leg Raise

The Leg raise primarily works on the lower abs. Leg raise one the best ab exercises which help you thicken and strengthen your abs in the least time.Weighted Ab Workouts

Weighted Ab Workouts

To perform the leg raises using a dumbbell, lie on your back, arms extended at your sides for support and legs extended straight. Now tighten your core and firmly hold a dumbbell using your feet and raise as high as you can. Keep your leg extended during the whole movement. Suggested repetitions: 14-16 in 2 sets.


6) Dumbbell Reverse Crunches

The reverse crunches are also a part of lower abs workout. It strengthens core muscles as well as improve lower back muscles flexibility.

How to do abs workout with weight plates and dumbbells
Dumbbell Abs Exercise

To perform the reverse crunches using dumbbells, lie on your back, arms extended at your sides for support and legs extended straight. Now tighten your core and firmly hold a dumbbell using your feet and start doing reverse crunches with your legs by bending your knees. Suggested repetitions: 15-16 in 2 sets.


7) Hanging Dumbbell Leg Raises

The hanging leg raise is one of my favourite ab workouts because it works on overall core including the upper abs, lower abs and the obliques. It will be difficult for overweight people to perform.

You can make it more useful using the dumbbell. Here we see how to perform the leg raise with a dumbbell.

Dumbbell Abs Workout

Hang on a pull bar with an overhand grip, keep your arms wider than shoulder-width apart and leg extended straight below. Now tighten your core and firmly hold a dumbbell using your feet and raise as high as you can. Keep your leg extended during the whole movement. Suggested repetitions: 12-16 in 2 sets.


8) Weight Plate Lying Leg Hold

To perform the leg hold exercise, lie on your back, arms extended at your sides for support and legs extended straight. Place a weight plate on your shin and slightly raise your leg and upper body off the ground. Hold into this position for at least 30 seconds to complete this exercise.


Obliques Workout using Weights

9Weighted Russian Twist

The Russian twist exercise works on several muscles such as rectus abdominis, shoulders, hips and especially the obliques. Russian twist has many benefits such as; it strengthens the core, increase muscles flexibility, tone muscles as well as improve balance.

One of the drawbacks of the Russian twist is that it put more stress on the lower back that causes back pain in some cases.

How to Russian Twist using weight plate

Sit on the floor holding a weight plate in your hands with elbows bent and keep the weight plate close to your stomach and your legs slightly off the ground. That’s your beginning position. Tighten your hips and the core and start twisting your arms both sides. Try keeping your legs off the ground during the movement.

10) Side Plank Using Dumbbell

The Side plank primarily strengthens the obliques and helps reduce the excess fat stored in your side stomach.

You can do the side plank with weight plate as well as a dumbbell, it’s up to you.

Here we take a look at how to perform side plank using a dumbbell:

Get yourself onto your either of your forearm in a way that your leg stays on one another. Grab a dumbbell in the opposite arm and keep it extended toward the ceiling. Hold as long as you can then perform with the other side.


11) Dumbbell Side Bends

The dumbbell side bends especially works on the obliques and help you flatten your side fats. You can do the side bends using a kettlebell as well. This is one of the weighted ab workouts which anyone can do, either a beginner or advanced, male or female.

Source: Vimeo
How to perform Dumbbell Side Bends:
  • Start with standing with your feet shoulder-width apart, arms extended at your sides with holding a dumbbell in each hand.
  • Keep your back straight, abs tight and bend down at one side as far as you can, then back up again. Bend on the other side to complete one rep.
  • Suggested repetitions: 20 in 2 sets.

RELATED: 10 minutes workout for abs and stronger core


12) High cable woodchop

There are different variations of ab workout you can do using the cables and high cable woodchop is one the most important one. The high cable woodchop works on the overall core especially the obliques.

Weighted Ab Workouts

When you feel bored with dumbbells and barbell then try cable ab workouts. Here’s how you can do high-cable wood-chop:

Set the rack higher than your height and stand on the side of the machine. Now grab the handle with your hands and bring the cable down and across your body until it crosses your hips. Hold into the position for a moment and then return to the beginning. keep your core engaged throughout the movement.


Overall Core Exercises With Weights

13) Weighted Plank

I think plank is the king of the core workout because it works on several muscles at one time such as; abs, obliques, arms, lower back and the hips. Planks have different types for example forearm plank, side plank, extended planks, high plank, knee to elbow plank and more.

Planks have numerous benefits such as they strengthen core muscles, flatten abdomen and reveal six-pack abs, increase muscles strength, burn maximum calories, strengthen shoulders and improve overall performance. Plank is one of the best-weighted ab workouts you can do.

You can do weighted forearm plank using a weight plate. Here’s how to do plank using a weight plate:

Get yourself into the plank position, holding your body weight on your forearm and the feet. Keep your body straight in line from top to bottom with keeping your spine straight. Now tighten your core, hips and hamstrings and ask your friend to put a weight plate on your lower back. Hold as long as you can then remove the weight plate and perform the next workout.

14) Roll-out With A Barbell

The Rollout exercise not only works on the core but also strengthen the lower back, arms and the shoulders. Roll-out workout increases muscles flexibility, reduce lower back pain and improve overall performances.

One primarily performs the roll-out workout using a ab wheel but in case of unavailability of a ab wheel you can do using a barbell.

Weighted Ab Workouts

How to perform Roll out with a barbell?

Set the weight plate into the barbell and place it on the ground. Now sit on the floor on your knees and slightly lean forward so that the barbell directly underneath your shoulders. Grab the bar with your hands shoulder-width apart. That’s your beginning position.

Now engage your core and start rolling the bar forwards as far as you can without breaking the form. Hold extended for a couple of seconds and then roll back to the starting position. Keep your core tight and back straight during the whole movement and perform this exercise slowly.


15) Single Arm Single Leg V-Ups Using Dumbbell

The V-up is one of the difficult ab workouts but also a great total ab workout. It works on the overall core muscles, increases muscles flexibility, burns maximum calories and build six-pack abs in the least time.

To perform the Single Arm Single Leg V-Ups Using Dumbbell;

  • Lie on your back, holding a dumbbell in your right hand and legs extended straight.
  • Keep your right arm extended behind you and left arm at your side. That’s your starting position.
  • Now brace your core and start raising right arm and left leg at the same time and bring them closer to each other and then return in the beginning position. That’s one rep for one side.
  • Suggested repetitions: 10 each side in 2 sets.

16) Overhead Circles With a Weight Plate

The overhead circle is a complete ab workout which works on the complete core. This not only strengthens your abs and obliques but also works on the shoulder and the arms.

How to perform side plank using a weight plate:

  • Start with standing with your feet hip-width apart holding a weight plate overhead and slightly bend your knees and keep your back straight. That’s the beginning.
  • Now, start the second step with circling the weight plate to the left, in the largest circles you can make, while keeping your core engaged.
  • Circle the weight plate as many as times you can in both sides.

Related: 14 best workout for lower abs


17) Plank Row with Dumbbells

The plank row not only works on the core but also activate the shoulder and back muscles. Doing the same kind of exercises will make you unexciting, that’s why one should often try something new.

How to perform Plank Row with Dumbbells?

Get into a high plank position onto the dumbbells, keep your feet firmly on the ground shoulder-width apart. Your body will be in an elevated position, straight from the top to the bottom.

Now brace your core and lift your right elbow to row then bring the dumbbell into the plank position and repeat with the opposite elbow. Do as many repetitions you can do.


18) Push-Up To Renegade Row

The push-up to renegade row works on several muscles including abs, shoulders, back and the arms. It is not especially an abs workout but it strengthens the core muscles.

To perform the push-up to renegade row; Get into a high plank position onto the dumbbells, keep your feet firmly on the ground shoulder-width apart. Your body will be in an elevated position from head to heel.

Now brace your core, perform one push-up and lift your right elbow to row then bring the dumbbell into the plank position and repeat with the opposite arm. That’s one complete rep. Perform the desired number of repetitions.


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