A well-defined set of abdominal muscles not only looks amazing but is also essential for stabilizing your entire body, enhancing athletic performance, and improving posture. Traditional crunches and sit-ups are just the beginning when it comes to building solid, chiseled core muscle development. While bodyweight exercises can undoubtedly aid in the development of a solid foundation, adding resistance in the form of weights can hasten your progress and target your core muscles in ways you might not have realized.
This article presents the five best weighted abs exercises to develop rock-hard abs. We'll also go over the benefits of ab workouts with weights, bust some myths, and answer frequently 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 be doing, but only a handful that you should be doing. Over my 35 years as a personal trainer, I've managed to sort out the best from the rest. Here are my five best-weighted ab exercises for maximum results:
Exercise #1: Seated Cable Crunches
The Seated Cable Crunch is a popular weighted ab exercise that mainly works the rectus abdominis muscles, aiding in the development of a firm and defined core. Facing away from the machine places the abs in an active stretch position from the outset.
Equipment: Cable Machine, Flat Bench
How to Do It:
- 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 when you take hold of it from a seated position. Put a rope handle on the end of the pulley.
- Sit on the bench and reach up to grab the ends of the rope handle. Your arms should be extended above your head.
- Crunch down to pull the rope down towards your thighs while rounding your back, keeping your lower body steady. Exhale as you crunch down.
- Slowly return to the start position, going all the way back until you hear the weight make contact with the weight stack.
Optimum Sets and Reps:
- Beginners: Do three sets of 30/25/20 reps, increasing the weight on each set.
- Intermediate: Do four sets of 30/25/20/15 reps, increasing the weight on each set.
- Advanced: Do four sets of 30/25/20/15 reps, increasing the weight on each set.
Training Tips:
Ensure you're doing each repetition with perfect form, and concentrate on contracting your abs. Hold the fully contracted bottom position for a second or two to maximize 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 effective way to develop strength and definition in the lower core area.
Equipment: Cable Machine, Ankle Strap Attachment
How to Do It:
- Attach an ankle strap to a low pulley on a cable machine.
- Lie on your back with your feet closest to the machine and hook the ankle strap to your ankles. Put your arms straight by your sides. Your legs should be off the ground, with knees bent to a 90-degree angle. This is your starting position.
- Curl your legs up toward your torso in a reverse crunching action.
- Hold the contracted position, squeezing your lower abs.
- Lower your legs to the start position slowly and under control. Avoid swinging or using momentum during the exercise, focusing on the contraction of your lower abs.
Optimum Sets and Reps:
- Beginners: Begin with three sets of 12/10/8 reps, gradually increasing the weight on each set.
- Intermediate: Aim for four sets of 12/10/8/6 reps, increasing the weight on each set.
- Advanced: Challenge yourself with four sets of 12/10/8/6 reps, increasing the weight on each set.
Training Tips:
- Use an ankle strap attachment and weight that allows you to perform the exercise with proper form.
- Avoid swinging or using momentum during the exercise, focusing on the contraction of your lower abs.
- Progressively increase the weight as you become stronger.
Check out more cable ab exercises here.
Exercise #3: Hanging Leg Raise with Dumbbell
The Hanging Leg Raise with Dumbbell is an advanced weighted ab exercise that targets the lower abdominal muscles and requires exceptional core strength and control. Incorporating a dumbbell adds resistance to intensify the workout.
Equipment: Pull-up Bar, Dumbbell
How to Do It:
- Hang from a pull-up bar with an overhand grip.
- Hold a dumbbell securely between your feet, gripping it with your feet. Your legs should be straight. Tense your core muscles.
- Pivot from the hips to lift your legs until they are parallel to the ground or as high as your flexibility allows. Maintain a slow and controlled upward movement, avoiding swinging or using momentum. Concentrate on contracting your lower abdominal muscles during the ascent.
- Lower your legs under control to return to the starting position.
Optimum Sets and Reps:
-
This is an advanced exercise that beginners should not attempt. Advanced trainers should do three sets of 10-12 reps.
Training Tips:
- Start with a light dumbbell that allows you to perfect your form and then progressively increase the weight.
- Do not swing or otherwise use momentum during this exercise.
Exercise #4: Decline Dumbbell Sit-Ups
Decline Dumbbell Sit-Ups are an excellent weighted ab exercise that engages the entire abdominal region, emphasizing the upper abs. This exercise adds resistance to traditional sit-ups, making it more challenging and effective for building core strength.
Equipment: Decline Bench, Dumbbell.
How to Do It:
- Set up a decline bench at a moderate angle, securely anchoring your feet at the top end. Hold a dumbbell with both hands against your chest.
- Lie back on the decline bench with your knees bent and your feet securely anchored.
- Exhale as you perform a sit-up to bring your upper body toward your knees.
- 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 light to moderate weight dumbbell.
- Intermediate: Aim for four sets of 12/10/8/6 reps, gradually increasing the weight as you progress.
- Advanced: Challenge yourself with four sets of 12/10/8/6 reps, using a heavier dumbbell for added resistance.
Training Tips:
- Choose an appropriate decline bench angle that allows you to perform the exercise comfortably with proper form.
- Focus on engaging your core muscles throughout the movement to maximize its effectiveness.
- Maintain a controlled pace during both the upward and downward phases of the sit-up.
More top-rated dumbbell ab exercises can be found here.
Exercise #5: Kettlebell Overhead Sit-Up
The Kettlebell Overhead Sit-Up is a challenging weighted ab exercise that targets the entire abdominal area while also engaging the shoulders and stabilizer muscles. It enhances core strength and coordination.
Equipment: Kettlebell
How to Do It:
- Lie on the floor with your knees bent. Hold a kettlebell securely with both hands, gripping it by the horns.
- Fully extend your arms and press the kettlebell overhead so that it is aligned with your shoulders.
- Engage your core muscles and exhale as you perform a sit-up. Keep your arms extended and the kettlebell stable overhead throughout the movement.
- 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 four sets of 12/10/8/6 reps, gradually increasing the weight as you progress.
- Advanced: Challenge yourself with four sets of 12/10/8/6 reps, using a heavier kettlebell for added resistance.
Training Tips:
- Choose an appropriate kettlebell weight that allows you to maintain proper form throughout the exercise.
- Focus on controlling the kettlebell's position overhead and avoid any wobbling or instability.
- Engage your core muscles throughout the movement to provide stability to your spine.
- Ensure that your kettlebell is securely held with both hands to prevent accidents. As you become more proficient, gradually increase the weight for continued progress.
Check out 19 more top kettlebell ab exercises, as rated by our fitness experts.
Example Weighted Ab Workout
The ideal ab workout should consist of 8-10 sets, using a varied rep range and progressive resistance. The following workout is ideal for intermediate-level trainers.
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Exercise #1: Seated Cable Crunch
Four sets of 30/25/20/15 reps, increasing the weight on each set.
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Exercise #2: Cable Reverse Crunch
Four sets of 12/10/8/6 reps, increasing the weight.
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Exercise #3: Hanging Leg Raise with Dumbbell
Perform this exercise after completing the previous two exercises for a total of 4 sets of 12/10/8/6 reps, using a challenging dumbbell weight.
Rest between sets: 90 seconds
Looking for another challenge? Try our Ab Circuit Workout!
Benefits Of Weighted Ab Workouts
1. Enhanced Muscle Engagement: Weighted ab exercises require more effort from your core muscles to stabilize and control the added resistance. This results 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 effects of strength training with high and low resistance loads. The study found that while both light and heavy weights build strength and muscle, using a progressively increasing weight that allows for reps in the 8-12 rep range is best for muscle development.¹
2. Increased Strength: Weighted ab workouts help build greater core strength, which is essential for overall physical performance. A strong core improves stability, balance, and posture, reducing the risk of injuries in other activities.
Targeted Muscle Isolation: Weighted ab exercises allow for better isolation of specific muscle groups within the abdominal region. You can precisely target 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 become more visible, enhancing the aesthetic appeal of your physique.
Reddit users generally agree that weighted ab exercises are the best way to go to create strong, defined abs. Here's a typical comment:
"Abs are a muscle just like anything else, applying weight to it will help them grow. I do a combination of leg raises, dragon flags, cable crunches (heavy, bodyweight for warm up then BW + 30lbs for working set), planks, and weighted side lifts. I like to vary it up, though, and I'll throw in some random stuff here and there."
(Source)
4. Enhanced Functional Fitness: A strong core is essential for performing everyday activities with ease, such as lifting, bending, and twisting. Weighted ab workouts translate into improved functional fitness, making daily tasks more manageable.
5. Injury Prevention: Weighted ab workouts help stabilize the spine and pelvis, reducing the risk of lower back injuries.² A strong core also aids in injury prevention during other physical activities, as it provides a solid foundation for movement.
6. Progressive Challenge: Weighted ab workouts offer the advantage of progressive overload. As you become stronger, you can increase the resistance gradually, 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 are not maintained. Strains, sprains, and even more serious injuries can result from overusing the spine and core muscles, especially in the lower back.
- Complexity: Compared to bodyweight workouts, weighted ab exercises are typically more difficult and complex. Weights can make it more difficult for beginners to maintain stability and coordination, which raises the possibility of accidents.
- Equipment Requirements: Dumbbells, kettlebells, cable machines, a weight plate and a medicine ball are among the specialized pieces of equipment needed for many weighted ab exercises. This could be restricting for people who work out at home or who use the gym at peak times.
FAQs
There's a lot of confusion about ab and core training. Adding resistance makes the subject even more confusing. Here are the answers to six common questions that will help clarify things:
How often should you do weighted abs?
You should train your abs with the same frequency as any other muscle group, that being 2-3 times per week. Allow at least 48 hours between workouts to allow for muscle recovery.
What happens if I train abs every day?
If you train your abs every day, you will negatively affect the body's natural recovery process. You will not be able to make progress without the ability to fully recuperate and rebuild with slightly greater muscle mass and strength.
Is it better to do high or low reps for abs?
You should do both high and low reps for abs. The abdominals respond better than most muscles to reps in the 20-30 rep range in terms of muscular development. Including lower reps in the 6-8 range will also develop abdominal strength.
Do weighted ab workouts burn belly fat?
No, weighted ab workouts do not burn belly fat. You need to create a caloric deficit by eating less food and doing cardio exercise to burn calories.
Should you go heavy weight on ab crunches?
Yes, you should go heavy weight on ab crunches. I recommend performing pyramid sets where you progress from relatively light weight (25-30 reps) down to heavy weight (8-12 reps). This is the best way to develop both strength and muscle.
Will 100 sit-ups a day tone my stomach?
No, a hundred sit-ups per day will not tone your stomach. You would be better off doing three sets of weighted cable crunches for 30, 20, and 10 reps, increasing the weight 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 bodyweight ab exercises have their place, incorporating resistance in the form of weights can significantly accelerate your progress and provide a more targeted approach to core development.
When performed correctly and consistently, these exercises can provide a host of benefits, including enhanced muscle engagement, increased core strength, targeted muscle isolation, improved muscle definition, enhanced functional fitness, and injury prevention. However, it's essential to maintain proper form and technique to avoid potential drawbacks such as injury and complexity. To maximize the effectiveness of your ab workouts, include a variety of exercises, progressively increase the resistance, and prioritize recovery between sessions.
So, whether you're aiming for a chiseled core, improved functional strength, or injury prevention, incorporating weighted ab exercises into your fitness routine is a powerful step toward achieving your desired results.
Want more ab variety? Check out the 30 best core exercises as rated by our fitness experts.
References
- Schoenfeld BJ, Peterson MD, Ogborn D, Contreras B, Sonmez GT. Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men. J Strength Cond Res. 2015 Oct;29(10):2954-63. doi: 10.1519/JSC.0000000000000958. PMID: 25853914.
- Hibbs AE, Thompson KG, French D, Wrigley A, Spears I. Optimizing performance by improving core stability and core strength. Sports Med. 2008;38(12):995-1008. doi: 10.2165/00007256-200838120-00004. PMID: 19026017.
- https://www.reddit.com/r/Fitness/comments/28epe0/weighted_ab_exercises_vs_body_weight_ab/
Steve Theunissen
Author