If you’re looking to transform your midsection, you need to start weight training! Many people think that doing endless amounts of crunches is the only way to get a six-pack, but that’s not true. In fact, weighted exercises for abs can be much more effective than traditional crunches. In this blog post, we will discuss 10 weight exercises for abs that will help you achieve the results you desire!
Weighted Exercises for Abs
Here are 15 weight exercises for abs that will help you achieve the results you desire:
Plank With a Dumbbell Pull-Through
Starting in a push-up position with your weight balanced on your toes and hands, bring one dumbbell under your body and let it rest on the floor in front of you. From here, brace your core and row the weight up to your chest, maintaining a strong plank throughout. Squeeze your shoulder blades together at the top of the row before lowering the weight back to the starting position. That’s one rep; perform eight to 12 and then switch sides.
Dumbbell Russian Twist
Sit on the ground with your knees bent, pull your abs to your spine, and lean back a few inches while keeping your back straight. Hold a weight in front of you with both hands on your chest. Brace your core, and then twist your torso to the right, pause, then twist to the left. That’s one rep. Perform eight to 12 reps total.
Dumbbell Side Bend
To lose belly fat, stand up straight with a weight in your left hand and place your right hand on your hip. Keeping your abs pulled to your spine, slowly bend to the side as far as you can without rounding your back, then return to the starting position. That’s one rep; perform eight to 12 reps total before switching sides.
Ab Roll-Out
Start in a plank position with your weight balanced on your toes and hands, holding a weight in front of you. Brace your abs and roll the weight out in front of you as far as you can without letting your hips drop or rounding your back. Reverse the motion, rolling the weight back to the starting position. That’s one rep; perform eight to 12 reps total.
Seated Russian Twist
Sit on the ground with your knees bent and pull your abs to your spine. Lean back a few inches while keeping your back straight, and hold a weight in front of you with both hands on your chest. Brace your core and twist your torso to the right, then pause and twist to the left. That’s one rep; perform eight to 12 reps total.
Dumbbell Crunch
Lie on your back on the floor with a weight in each hand and place your feet flat on the ground with your knees bent. Use your abs to curl your upper body off the floor and towards your knees, then slowly lower it back to the starting position. That’s one rep; perform 12-16 reps total.
Wall Ball Sit-Ups
Start by sitting on the ground with your back against a wall and weight in your hands. Place your feet flat on the ground in front of you and raise them so your knees are at a 90-degree angle. Use your abs to curl your upper body off the ground and towards your knees, then explosively throw the weight up against the wall. As the weight comes back down, catch it and return to the starting position. That’s one rep; perform eight to 12 reps total.
Renegade Row
Start in a push-up position with your weight balanced on your toes and hands, holding a weight in each hand. Brace your core and row one weight up to your chest, keeping your body straight throughout the movement. Lower the weight back to the starting position and repeat on the other side. That’s one rep; perform eight to 12 reps total.
Plank and Rotate
Start in a plank position with your weight balanced on your toes and hands. Brace your abs and rotate your torso to the right, then pause and rotate to the left. That’s one rep; perform eight to 12 reps total.
Low to High Woodchop
Start in a standing position with your feet shoulder-width apart and a weight in your hands. Brace your core and bring the weight down to your left hip, then explosively twist your torso to the right and raise the weight up above your head. Reverse the motion, bringing the weight back down to your hip before exploding up to the left. That’s one rep; perform eight to 12 reps total.
Standing Weighted Twist
To lose belly fat, start by standing with your feet shoulder-width apart and a weight in your hands. Brace your abs and twist your torso to the right, then pause and twist to the left. That’s one rep; perform eight to 12 reps total.
Overhead Circle
Start by standing with your feet shoulder-width apart and a weight in your right hand. Brace your abs and raise the weight overhead, then circle it around to the left before reversing the direction. That’s one rep; perform eight to 12 reps total before switching sides.
Leaning Camel
Begin on your knees with your toes in a tucked position and your thighs parallel to the ground. Hold the dumbbells in front of your chest. Relax your torso and lean back. Return to the original position and do the same. That’s one rep; perform eight to 12 reps total before switching sides.
Double Crunch Pulse With Medicine Ball
Start by lying on your back on the floor with a weight in your hands. Place your feet flat on the ground and raise them so your knees are at a 90-degree angle. Use your abs to curl your upper body off the floor and towards your knees, then return to the starting position. That’s one rep; perform eight to 12 reps total.
Dumbbell Crossover Punch
Start in a split stance with your weight on your left foot and weight in your right hand. Brace your abs and punch the weight diagonally across your body to the left, then pause and return to the starting position. That’s one rep; perform eight to 12 reps total before switching sides.
Challenge yourself today! Book a Professional Performance Coach
If you really want to challenge yourself and improve your weight exercises for abs, then booking a professional performance coach is the best way to go. We will be able to help you customize a workout routine that is specifically designed for you to lose belly fat and get those abs.
At Perform Coaching, we understand that everyone is different and therefore has different weight exercises for abs goals. We will work with you to create a customized workout routine that is perfect for you and your unique goals.
Perform Coaching specializes in male and female transformations with the following:
- Personalised Action Plan
- Customised Nutrition Plans
- Weekly Check-Ins
- Fully Bespoke Training Program
- Daily Support and Accountability
- A Thriving Community
- Exclusive Coaching Hub
Weighted exercises for abs are not only great for toning your stomach, but they also help to improve your overall cardiovascular health. What are you waiting for? Contact us today to get started!
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