Content of the material
- How To Perform The Reverse Crunch Correctly
- 2 Supine Hamstring Curl
- Obliques Workout with Weights For Strong Abs and Core
- 11) Weighted Russian Twist
- How to Russian Twist with weight plate
- 12) Weighted Side Plank Ab Workout
- 13) Dumbbell Side Bend
- How to perform Dumbbell Side Bends:
- 14) High cable woodchop
- 4 Paper-Plate Hold
- Barbell Lunges
- Best Weighted Ab Wokrouts – Questions and Answers
- 1. Can You Build Abs with Weights?
- 2. Can I do weighted Ab workouts every day?
- 3. Do weighted Ab exercises Burn Fat?
- Wide Squat
- Bicycle Crunches Are Good Alternatives To Include In Your Six Pack Abs Workout
How To Perform The Reverse Crunch Correctly
So instead of doing this, what you want to do is:
- Before you even start, initiate something called posterior pelvic tilt. You can do so by squeezing your glutes and contracting your abs. This will force your pelvis to tilt upwards. And your back will flatten onto the bench. This will pre-activate your lower abs and will help keep them activated during each rep.
- Then, when you perform a rep, all I want you to think about is curling your pelvis up towards your belly button. And think about contracting your lower abs. You should feel a very strong contraction in the lower abs as a result of this.
2 Supine Hamstring Curl
- Sit on the floor with your legs extended in front of you and a paper plate underneath each heel.
- Place your arms a few inches behind you with your fingers facing forward, lifting your hips off the ground. This is the starting position.
- Pull your heels in toward your body, performing a hamstring curl, sliding the paper plates toward your hips. Your hips should lift up as your heels come closer to your glutes/body. Only go as far in as your body allows while keeping your arms straight and not letting your hips touch the floor.
- Pulling your navel in toward your spine to stabilize your core, push both feet out in front of you, straightening your legs back to the starting position. Avoid hunching your shoulders, and keep your hips above the ground throughout the entire movement. This completes one rep.
- Perform as many reps as you can in one minute. If this is too difficult, straighten one leg at a time instead of both legs together.
Obliques Workout with Weights For Strong Abs and Core
- Weighted Russian Twist
- Dumbbell Side Plank
- Dumbbell Side Bend
- High cable woodchop
11) Weighted Russian Twist
The Russian twist exercise works on several muscles at once, such as rectus abdominis, shoulders, hips, and especially the obliques.
Doing it can help you strengthens the core, increase muscles flexibility, tone muscles as well as improve balance.
However, it also has one drawback. It put stress on the lower back that causes back pain in some cases.
How to Russian Twist with weight plate
- Sit on the floor holding a weight plate in your hands.
- Bend your elobows and hold the weight plate in front of your stomach.
- Keep your legs slightly off the ground. This is your starting position.
- Brace your hips and core, and twist your torso both sides.
- Do two sets of 15-20 seconds each.
12) Weighted Side Plank Ab Workout
The side plank primarily strengthens the obliques and tone core muscles.
You can do the side plank with a weight plate as well as a dumbbell, depending on your comfort.
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.
13) Dumbbell Side Bend
The dumbbell side bends especially work 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 beginner or advanced, male or female.
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.
14) High cable woodchop
There are different variations of ab workout you can do using the cables and a high cable woodchop is one the most important ones.
The high cable woodchop works on the overall core especially the obliques.
When you feel bored with dumbbells and barbells 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.
- 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.
You can also do low cable wood chop. The steps will be the same. You only need to set the rope to the lowest section of the machine.
4 Paper-Plate Hold
Image Source: Holly Strickland
- Sit on the floor, and carefully place a paper plate in between your feet (it’s OK if it bends slightly to keep it in place).
- Place your hands on the ground behind you for support.
- Bend your elbows behind you slightly, and lean back to lift both of your legs up, making a “V” shape with your body. Keep your back flat and core engaged. If you think about lifting your chest, it will help prevent your spine from rounding.
- Hold this position for one minute. If it’s too hard, bend your knees slightly.
Place a heavy barbell on the shoulders and take the right foot forward, left foot back in a split stance. Keeping abs engaged, bend the knees and lower into a lunge, keeping the front knee behind the toe. Lower as far as you can without touching the back knee to the floor. Push back to start and repeat for all reps before switching sides.Set 1 – 20 lbs x 12Set 2 – 25 lbs x 10Set 3 – 30 lbs x 8Set 4 – 25 lbs x 10Set 5 – 20 lbs x 8How to Do Lunges
Best Weighted Ab Wokrouts – Questions and Answers
1. Can You Build Abs with Weights?
Yes, adding weights to the typical bodyweight abs workouts can be beneficial for building stronger and thicker abdominal and oblique muscles.
The weight provides extra stress on the muscles and helps you thicken your abs gradually.
I do weighted abs exercises at least once a week and they helped me fortify my core.
2. Can I do weighted Ab workouts every day?
No, if you do abs exercises with weights, then you shouldn’t do it every day.
Doing weighted ab workouts every day will not help you build muscle rather it increases the risk of injuries.
Giving optimal rest to your trained muscle is important for growth.
So if you want to boost strength and gain mass, you can train your abs two to three times a week.
3. Do weighted Ab exercises Burn Fat?
The weighted ab exercises do not burn fats but they increase strength and endurance and burn a good number of calories.
However, they can help build reduce your excess fats if you incorporate a calorie deficit diet into your daily routine.
But abdominal exercises are not sufficient to lower body fat percentage without a proper diet program – suggested in a journal published by the Journal Strength and Conditioning Research.
- Doing ab exercises with weights will help you increase strength and endurance and build strong core.
- Weighted abs workouts boost your aerobic and anaerobic performance.
- Weighted abdominal exercises develop strong core. And strong core will help you lift more during the compound exercises.
Hold weights on the upper thighs or at your sides and stand with feet wider than shoulders, toes out at 45-degree angles. Keeping the knees in line with toes, slowly lower into a squat. Push into the heels and concentrate on the inner thighs as you push back to start.Set 1 – 15 lbs x 12Set 2 – 20 lbs x 10Set 3 – 25 lbs x 8
Bicycle Crunches Are Good Alternatives To Include In Your Six Pack Abs Workout
However, if you find difficulty with this movement then a viable alternative are bicycle crunches. That’s because bicycle crunches have been shown by the American Council of Exercise to elicit quite a high activation of the obliques when compared to other common obliques exercises. For these though, you’ll want to implement a higher rep range of roughly 20-30 reps. Or simply perform them to failure since you’ll be working just with your body weight here.
Next, it’s time to move onto weighted crunches. This exercise is a top-down abs movement that we know will now enable us to selectively emphasize the upper abs over the lower abs, which we’ve already worked earlier.
Now there are a variety of weighted crunches you can do here such as the stability ball crunch or weighted cable crunch, which are both effective at targeting the upper abs. But the key is that you’re emphasizing the top-down aspect of these movements by focusing on simply bringing the rib cage forward and down towards the pelvis.
Your hips should simply remain stationary as you perform each rep which will enable your abs to be taken through their full range of motion.
And for these, you’ll want to use a moderate rep range of 2-3 sets of 10-15 reps and again, gradually overload these with more weight as your abs develop and strengthen over time.
The last exercise of this abs workout will be something called serratus jabs. Which we know based on EMG analyses elicits very high activity of the serratus anterior since it effectively applies both of its main movement functions:
- Protraction and
- Upward rotation of the scapula