The key to getting a stronger core is pretty simple: spend more time strengthening your abdominal muscles. No, you don't have to schedule hour-long ab sessions, but your workouts should contain a core proponent. It can be as simple as spending a few minutes activating your core [1] before moving into a strength routine [2] or after a cardio session [3], but the bottom line is that you've got to commit to working your core if you want it to become stronger — and weighted ab exercises can be a great tool to do so.
As a trainer, I think your ab workouts should entail stability aspects, strength aspects, and some explosive work. Having those variations will help stabilize your spine and prevent injury. I love bodyweight exercises like planks [4] and hanging leg raises to work my abs [5], but I also like to up the intensity with weighted ab exercises.
If you're a beginner, don't let these moves intimidate you. The key is to select a weight you can work with [6]. You can do weighted ab exercises with dumbbells, medicine balls, kettlebells, or even a cable machine — no matter what, my recommendation is no more than 10 pounds. Don't be afraid to decrease the weight if your form is falling apart; better safe than injured. Also, add just a few of these moves to your next workout, especially if you haven't been doing many core workouts lately — otherwise, you'll risk ending up extremely sore.
Ahead, eight of the best weighted ab exercises you can have in your back pocket.
— Additional reporting by Mirel Zaman
Seated Russian Twist
You can do a Russian twist with your heels touching the floor or raised so your calves are parallel to the floor (shown). The weight adds extra resistance, making your core work harder as you twist.
- Sit on the ground with your knees bent and your heels about a foot away from your butt.
- Lean slightly back without rounding your spine. Keep your heels lightly touching the floor, or lift them so your calves are parallel with the floor.
- Hold a dumbbell or a medicine ball just below your chest. Keep the weight close to you and progress by moving the weight further away from your body.
- Pull your navel to your spine and twist slowly to the left. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through center and rotate to the right. That's one rep.
Plank Rotation
A regular plank engages your core muscles; add in a weighted rotation, and you get the extra benefits from the twisting motion. The picture shows an unweighted version; to add a weight, hold a dumbbell in each hand.
- Begin in a plank position holding a light dumbbell in each hand, keeping your wrists straight. Open your feet a little wider than hip distance.
- Lift your left hand to the ceiling, twisting through your entire torso. Your pelvis will rotate, but keep it level.
- Return your left hand to the floor, and repeat this action on the other side. That's one rep.
Woodchop
The woodchop recruits your entire core, including your obliques [7].
- Start standing with your feet a little wider than hip distance apart. Holding a dumbbell, kettlebell, or medicine ball in both hands. Raise the weight over your head, making sure to keep your shoulders from inching up toward your ears.
- On an exhale, pull your abs toward your spine and "chop" the weight down diagonally across your body toward the outside of your right knee, bending both legs and pivoting on your left foot.
- With control, lift the weight back up to the starting position. That's one rep.
Plank Row
Weighted plank variations are great ab exercises, because planks already activate your core; adding a weighted movement makes you work harder to stay stable, recruiting more muscle engagement.
- Start in a plank position with your legs wider than hip distance apart. Hold onto a dumbbell with each hand, keeping your wrists locked and straight.
- With your core tight and your glutes engaged, exhale, rowing the weight up to your chest while drawing your left elbow toward the ceiling. Keep your hips square to the floor.
- With control, return the weight to the ground and repeat on the opposite side. That's one rep.
Leg Lowers With Weights
As you lower your legs, you'll fight to maintain core stability (keep pressing that belly button through your spine to the floor!), strengthening your upper and lower abs.
- Lie on your back. Holding a weight with both hands, and reach your arms toward the ceiling.
- Bring your legs toward the ceiling, keeping both knees straight. This is your starting position.
- Lower your right leg toward the floor, keeping your lower back touching the mat.
- Lift your leg to return to the starting position. Repeat on the opposite leg. That's one rep.
Reach With Leg Lower
This move adds even more challenge to the previous move (leg lowers) by sneaking in a crunch, and moving your hands holding the weights farther from your center.
- Lie on your back. Hold a weight with both hands.
- With your left leg bent and right leg out long, bring your right toes toward the ceiling. Reach your arms, still holding the weight, toward your toes, "crunching" up and lifting your shoulders off the ground. This is your starting position.
- Lower your arms and right leg toward the floor, reaching them toward opposite walls. Ensure your lower back continues touching the mat.
- Lift your arms and leg to return to the starting position. That's one rep.
Bridge Chest Press
This bridge variation will work your entire body: lower, upper, and core.
- Lie on your back with your knees bent, feet flat on the floor roughly hip-width apart. Hold a dumbbell in each hand, near your chest.
- Squeeze your glutes and push your pelvis toward the ceiling, coming into a bridge. Keep your core engaged and aim to form a straight line from shoulders to knees.
- Holding the bridge, press the weights to the ceiling directly, then lower them with control, aiming to keep your hands in line with your shoulders. Be sure to keep your hips from dipping. That's one rep.
Tamara Pridgett [8] was an associate editor with PS Fitness. She's a NASM-certified personal trainer and Precision Nutrition level 1 coach, and was a Division 1 All-American sprinter.
Mirel Zaman [9] is the health and fitness director at PS. She has nearly 15 years of experience working in the health and wellness space, writing and editing articles about fitness, general health, mental health, relationships and sex, food and nutrition, astrology, spirituality, family and parenting, culture, and news.