The 5 Best Weighted Ab Workouts

A well-defined set of abdominal muscles not only looks amazing but can be essential for stabilizing your entire body, enhancing athletic performance, and improving posture. Traditional crunches and sit-ups are just the start with regards to constructing solid, chiseled core muscle development. While body weight exercises can undoubtedly aid in the event of a solid foundation, adding resistance in the shape of weights can hasten your progress and goal your core muscles in ways you would possibly not have realized.

This text presents the five best weighted abs exercises to develop rock-hard abs. We’ll also go over the advantages of ab workouts with weights, bust some myths, and answer steadily asked concerns.

Here’s what we’ll cover:

• 5 Best weighted ab exercises
• Example weighted ab workout
• FAQs

Core exercises with weights; key takeaways

5 Best Weighted Ab Exercises

There are dozens of weighted ab exercises you could possibly be doing, but only a handful that you need to be doing. Over my 35 years as a private trainer, I’ve managed to sort out the perfect from the remainder. Listed below are my five best-weighted ab exercises for optimum results:

Exercise #1: Seated Cable Crunches

The Seated Cable Crunch is a well-liked weighted ab exercise that mainly works the rectus abdominis muscles, aiding in the event of a firm and defined core. Facing away from the machine places the abs in an lively stretch position from the outset.

Equipment: Cable Machine, Flat Bench

Find out how to Do It:

1. Place a flat bench in front of a cable pulley machine. Set the cable height so the cable is positioned at a 30-degree angle if you snatch it from a seated position. Put a rope handle on the tip of the pulley.
2. Sit on the bench and reach as much as grab the ends of the rope handle. Your arms must be prolonged above your head.
3. Crunch all the way down to pull the rope down towards your thighs while rounding your back, keeping your lower body regular. Exhale as you crunch down.
4. Slowly return to the beginning position, going all the way in which back until you hear the burden make contact with the burden stack.

Optimum Sets and Reps:

• Beginners: Do three sets of 30/25/20 reps, increasing the burden on each set.
• Intermediate: Do 4 sets of 30/25/20/15 reps, increasing the burden on each set.
• Advanced: Do 4 sets of 30/25/20/15 reps, increasing the burden on each set.

Training Suggestions:

Make sure you’re doing each repetition with perfect form, and focus on contracting your abs. Hold the fully contracted bottom position for a second or two to maximise time under tension.

Exercise #2: Cable Reverse Crunch

The Cable Reverse Crunch is a weighted ab exercise primarily targeting the lower abdominal muscles. It’s an efficient strategy to develop strength and definition within the lower core area.

Equipment: Cable Machine, Ankle Strap Attachment

Find out how to Do It:

1. Attach an ankle strap to a low pulley on a cable machine.
2. Lie in your back along with your feet closest to the machine and hook the ankle strap to your ankles. Put your arms straight by your sides. Your legs must be off the bottom, with knees bent to a 90-degree angle. That is your starting position.
3. Curl your legs up toward your torso in a reverse crunching motion.
4. Hold the contracted position, squeezing your lower abs.
5. Lower your legs to the beginning position slowly and under control. Avoid swinging or using momentum through the exercise, specializing in the contraction of your lower abs.

Optimum Sets and Reps:

• Beginners: Begin with three sets of 12/10/8 reps, regularly increasing the burden on each set. 
• Intermediate: Aim for 4 sets of 12/10/8/6 reps, increasing the burden on each set. 
• Advanced: Challenge yourself with 4 sets of 12/10/8/6 reps, increasing the burden on each set.

Training Suggestions: 

• Use an ankle strap attachment and weight that permits you to perform the exercise with proper form.
• Avoid swinging or using momentum through the exercise, specializing in the contraction of your lower abs.
• Progressively increase the burden as you develop into stronger.

Take a look at more cable ab exercises here.

Exercise #3: Hanging Leg Raise with Dumbbell

The Hanging Leg Raise with Dumbbell is a sophisticated weighted ab exercise that targets the lower abdominal muscles and requires exceptional core strength and control. Incorporating a dumbbell adds resistance to accentuate the workout.

Equipment: Pull-up Bar, Dumbbell

Find out how to Do It:

1. Hang from a pull-up bar with an overhand grip.
2. Hold a dumbbell securely between your feet, gripping it along with your feet. Your legs must be straight. Tense your core muscles.
3. Pivot from the hips to lift your legs until they’re parallel to the bottom or as high as your flexibility allows. Maintain a slow and controlled upward movement, avoiding swinging or using momentum. Consider contracting your lower abdominal muscles through the ascent.
4. Lower your legs under control to return to the starting position.

Optimum Sets and Reps:

Training Suggestions:

• Start with a lightweight dumbbell that permits you to perfect your form after which progressively increase the burden.
• Don’t swing or otherwise use momentum during this exercise.

Exercise #4: Decline Dumbbell Sit-Ups

Decline Dumbbell Sit-Ups are a wonderful weighted ab exercise that engages your entire abdominal region, emphasizing the upper abs. This exercise adds resistance to traditional sit-ups, making it tougher and effective for constructing core strength.

Equipment: Decline Bench, Dumbbell.

Find out how to Do It:

1. Arrange a decline bench at a moderate angle, securely anchoring your feet at the highest end. Hold a dumbbell with each hands against your chest.
2. Lie back on the decline bench along with your knees bent and your feet securely anchored.
3. Exhale as you perform a sit-up to bring your upper body toward your knees.
4. Inhale as you slowly lower your upper body back to the starting position while keeping your core engaged.

Optimum Sets and Reps:

• Beginners: Begin with three sets of 12/10/8 reps, using a lightweight to moderate weight dumbbell.
• Intermediate: Aim for 4 sets of 12/10/8/6 reps, regularly increasing the burden as you progress.
• Advanced: Challenge yourself with 4 sets of 12/10/8/6 reps, using a heavier dumbbell for added resistance.

Training Suggestions:

• Select an appropriate decline bench angle that permits you to perform the exercise comfortably with proper form.
• Deal with engaging your core muscles throughout the movement to maximise its effectiveness.
• Maintain a controlled pace during each the upward and downward phases of the sit-up.

More top-rated dumbbell ab exercises will be found here.

Exercise #5: Kettlebell Overhead Sit-Up

The Kettlebell Overhead Sit-Up is a difficult weighted ab exercise that targets your entire abdominal area while also engaging the shoulders and stabilizer muscles. It enhances core strength and coordination.

Equipment: Kettlebell

Find out how to Do It:

1. Lie on the ground along with your knees bent. Hold a kettlebell securely with each hands, gripping it by the horns.
2. Fully extend your arms and press the kettlebell overhead in order that it’s aligned along with your shoulders.
3. Engage your core muscles and exhale as you perform a sit-up. Keep your arms prolonged and the kettlebell stable overhead throughout the movement.
4. Inhale as you slowly lower your torso back to the starting position, maintaining control over the kettlebell’s position.

Optimum Sets and Reps:

• Beginners: Begin with three sets of 10/8/6 reps, using a moderate-weight kettlebell.
• Intermediate: Aim for 4 sets of 12/10/8/6 reps, regularly increasing the burden as you progress.
• Advanced: Challenge yourself with 4 sets of 12/10/8/6 reps, using a heavier kettlebell for added resistance.

Training Suggestions:

• Select an appropriate kettlebell weight that permits you to maintain proper form throughout the exercise.
• Deal with controlling the kettlebell’s position overhead and avoid any wobbling or instability.
• Engage your core muscles throughout the movement to offer stability to your spine.
• Be sure that your kettlebell is securely held with each hands to stop accidents. As you develop into more adept, regularly increase the burden for continued progress.

Take a look at 19 more top kettlebell ab exercises, as rated by our fitness experts.

Example Weighted Ab Workout

The best ab workout should consist of 8-10 sets, using a varied rep range and progressive resistance. The next workout is right for intermediate-level trainers.

1. Exercise #1: Seated Cable Crunch

   4 sets of 30/25/20/15 reps, increasing the burden on each set.

2. Exercise #2: Cable Reverse Crunch

   4 sets of 12/10/8/6 reps, increasing the burden.

3. Exercise #3: Hanging Leg Raise with Dumbbell

   Perform this exercise after completing the previous two exercises for a complete of 4 sets of 12/10/8/6 reps, using a difficult dumbbell weight.

Rest between sets: 90 seconds

Advantages Of Weighted Ab Workouts

1. Enhanced Muscle Engagement: Weighted ab exercises require more effort out of your core muscles to stabilize and control the added resistance. This ends in increased muscle engagement and development. The added weight forces the muscles to work harder, promoting muscle growth and definition.

A 2015 study compared the results of strength training with high and low resistance loads. The study found that while each light and heavy weights construct strength and muscle, using a progressively increasing weight that permits for reps within the 8-12 rep range is best for muscle development.¹

2. Increased Strength: Weighted ab workouts help construct greater core strength, which is important for overall physical performance. A robust core improves stability, balance, and posture, reducing the chance of injuries in other activities.

Targeted Muscle Isolation: Weighted ab exercises allow for higher isolation of specific muscle groups throughout the abdominal region. You’ll be able to precisely goal upper, lower, and oblique abdominals, addressing individual muscle imbalances.

3. Improved Muscle Definition: Weighted ab workouts contribute to a more defined and sculpted midsection. As your core muscles develop, they develop into more visible, enhancing the aesthetic appeal of your physique.

Reddit users generally agree that weighted ab exercises are the perfect strategy to go to create strong, defined abs. Here’s a typical comment:

“Abs are a muscle similar to the rest, applying weight to it is going to help them grow. I do a mixture of leg raises, dragon flags, cable crunches (heavy, body weight for warm up then BW + 30lbs for working set), planks, and weighted side lifts. I prefer to vary it up, though, and I’ll throw in some random stuff here and there.”

4. Enhanced Functional Fitness: A robust core is important for performing on a regular basis activities with ease, akin to lifting, bending, and twisting. Weighted ab workouts translate into improved functional fitness, making each day tasks more manageable.

5. Injury Prevention: Weighted ab workouts help stabilize the spine and pelvis, reducing the chance of lower back injuries.² A robust core also aids in injury prevention during other physical activities, because it provides a solid foundation for movement.

6. Progressive Challenge: Weighted ab workouts offer the advantage of progressive overload. As you develop into stronger, you’ll be able to increase the resistance regularly, ensuring continued growth and development.

Drawbacks of Ab Workouts With Weights

• Possible Injury: The danger of injury increases when weights are added to ab exercises, especially if good form and technique will not be maintained. Strains, sprains, and much more serious injuries may result from overusing the spine and core muscles, especially within the lower back.
• Complexity: In comparison with body weight workouts, weighted ab exercises are typically tougher and complicated. Weights could make it tougher for beginners to keep up stability and coordination, which raises the opportunity of accidents.
• Equipment Requirements: Dumbbells, kettlebells, cable machines, a weight plate and a drugs ball are among the many specialized pieces of kit needed for a lot of weighted ab exercises. This may very well be restricting for individuals who work out at home or who use the gym at peak times.

FAQs

There’s a variety of confusion about ab and core training. Adding resistance makes the topic much more confusing. Listed below are the answers to 6 common questions that may help make clear things:

How often do you have to do weighted abs?

It is best to train your abs with the identical frequency as every other muscle group, that being 2-3 times per week. Allow at the least 48 hours between workouts to permit for muscle recovery.

What happens if I train abs day-after-day?

When you train your abs day-after-day, you’ll negatively affect the body’s natural recovery process. You is not going to have the ability to make progress without the power to totally recuperate and rebuild with barely greater muscle mass and strength.

Is it higher to do high or low reps for abs?

It is best to do each high and low reps for abs. The abdominals respond higher than most muscles to reps within the 20-30 rep range by way of muscular development. Including lower reps within the 6-8 range may also develop abdominal strength.

Do weighted ab workouts burn belly fat?

No, weighted ab workouts don’t burn belly fat. It is advisable create a caloric deficit by eating less food and doing cardio exercise to burn calories.

Do you have to go heavy weight on ab crunches?

Yes, it’s best to go heavy weight on ab crunches. I like to recommend performing pyramid sets where you progress from relatively light weight (25-30 reps) all the way down to heavy weight (8-12 reps). That is the perfect strategy to develop each strength and muscle.

Will 100 sit-ups a day tone my stomach?

No, 100 sit-ups per day is not going to tone your stomach. You can be higher off doing three sets of weighted cable crunches for 30, 20, and 10 reps, increasing the burden on each set.

Core Exercises With Weights: Key Takeaways

Developing strong, muscled abs is achievable through a strategic combination of weighted ab exercises. While traditional body weight ab exercises have their place, incorporating resistance in the shape of weights can significantly speed up your progress and supply a more targeted approach to core development.

When performed appropriately and consistently, these exercises can provide a number of advantages, including enhanced muscle engagement, increased core strength, targeted muscle isolation, improved muscle definition, enhanced functional fitness, and injury prevention. Nevertheless, it’s essential to keep up proper form and technique to avoid potential drawbacks akin to injury and complexity. To maximise the effectiveness of your ab workouts, include quite a lot of exercises, progressively increase the resistance, and prioritize recovery between sessions.

So, whether you are aiming for a chiseled core, improved functional strength, or injury prevention, incorporating weighted ab exercises into your fitness routine is a robust step toward achieving your required results.

Want more ab variety? Take a look at the 30 best core exercises as rated by our fitness experts.

References