According to celeb trainer Gunnar Peterson, the secret to core strength is "working consistently, working in different planes of motion, and adding weights to your abdominal work." In other words, there's no shortcut to getting strong abs. That said, being smart about your training can help you avoid wasting energy while tapping into all the benefits that a stronger core can offer: better balance, protection from injury, better form during cardio and strength workouts, less pain, and better posture, to name just a few. If you're a true beginner, try starting with bodyweight ab moves (or try out the following moves without a weight). But if you already have a foundation, weighted ab exercises are key to continuing to build strength.
For all of the weighted ab exercises ahead, all you need is a set of dumbbells, a medicine ball, or a couple of handy weight substitutes, such as water bottles or cans of food. To get the most bang for your buck when doing these exercises, choose a weight that feels challenging by the last few reps. These will likely feel much harder than bodyweight ab exercises, so know that it's totally normal to feel your muscles shaking.
Keep reading to see eight different weighted ab exercises you can add to your workout, plus a recommended number of sets and reps for each. Add a few to the end of your next workout as a core finisher, or turn these weighted ab exercises into a full-on workout by picking five and repeating them circuit-style. As always, listen to your body and feel free to modify or switch to bodyweight as needed.
— Additional reporting by Maggie Ryan
Twisting in a plank position fires up the core and challenges your balance and stability. Holding a weight will work your upper body, too. If you're struggling to keep up your form, ditch the weights and try this move with just your bodyweight.
This cardio move targets your core as well as the rest of your body — your shoulders are sure to feel it after just a few seconds.
This classic move is great for targeting your obliques. You can do it with your bodyweight alone or add a dumbbell or medicine ball to increase the challenge.
This compound exercise is a great choice if you want to engage your core and back muscles at the same time. You'll work your core, challenge your stability, and activate the muscles in your upper back as you row while holding a plank.
This move challenges both the lower and upper abs to maintain torso stability while your arms and legs move away from your center.
This dynamic exercise works your obliques and upper abs while getting your heart rate up. Although this is a full-body move, it doesn't require a lot of space, so you can do it almost anywhere. Use a five- to 10-pound dumbbell or a medicine ball.
This plank variation will seriously challenge your core strength. Put your stability to the test and fire up your abs by lifting up each individual leg.
This lunge variation works the entire body, and adding the twist ensures that your abs get a little extra attention. You'll especially feel your obliques firing during this move.