The 21 Best Ab Exercises With Weights That'll Work Your Core

Updated on 8/14/2023 at 7:30 PM

POPSUGAR Photography | Sam Kang

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. But 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, like Peterson said, 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 21 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

Renegade Row

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.

Start in high plank, each hand holding onto a dumbbell that is resting on the floor. Step your feet wider slightly wider than your shoulders.
Pull your right elbow back, raising the dumbbell toward your chest, keeping the right elbow close to your torso, abs tight, and hips facing down.
Lower weight to return to plank, then repeat on the opposite side. That's one rep.
Do three sets of eight to 10 reps.

Low-to-High Wood Chop

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.

Squat and twist left to hold the dumbbell on the outside of your left leg. This is your starting position.
Exhale and lift the weight diagonally across your body, twisting to the right until the dumbbell is above your head. Pivot on your left foot as needed.
Control the weight back to the starting position. That's one rep.
Remember: You're moving with force but also control. Don't give in to the momentum of swinging the weight around.
Do three sets of 10 to 12 reps.

Seated Russian Twist

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.

Holding a dumbbell in both hands, sit on the ground with your knees bent and your heels about a foot from your butt. You can also make the move more advanced by lifting your feet three or four inches off the floor, as pictured.
Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight.
Pull your navel to your spine, and twist slowly to the left, bringing the weight to your left side. Keep the movement slow and controlled; focus on your ribs rotating, not your arms swinging.
Inhale to return to the center, then rotate to the right. That's one rep.
Do three sets of 12 to 15 reps.

Overhead Reach With Leg Lower

This move challenges both the lower and upper abs to maintain torso stability while your arms and legs move away from your center.

Lie on your back with your arms reaching toward the ceiling, holding one weight with both hands. With your left leg bent and right leg out long, bring your right toes toward the ceiling. This is your starting position.
Lower your arms and leg toward the floor, keeping your lower back touching the mat.
Lift your arms and leg to return to the starting position. That's one rep.
Do three sets of eight to 10 reps on each side.

Plank and Rotate

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.

Begin in a plank position with your belly button pulled in toward your spin and glutes tight while holding a five-pound dumbbell in each hand. Keep your wrists stiff to protect the joints. Open your feet a little wider than hip-distance apart.
Lift your left hand to the ceiling, twisting through your entire torso — keep the motion smooth and controlled. Your pelvis will rotate, but keep it level without letting it rise or drop.
Bring your left hand back to the floor, and repeat on the other side. That's one rep.
Do three sets of eight to 10 reps.

Standing Weighted Twist

Some call this move "the flashlight," and we love it for the intense focus on the abs. It looks simple, but it's a real challenge. Straighten your arms to increase the difficulty, and once you master the move, try increasing your tempo.

Stand with your knees slightly soft, holding a dumbbell at chest level.
Keep your hips facing forward as you rotate your rib cage to the right and then the left. That's one rep.
Be sure to keep your abs engaged as you twist from side to side.
Do three sets of 12 to 15 reps.

Overhead Circle

As you stabilize your core while circling a weight above your head, your abs (and arms!) will feel the burn. You can do this move with a medicine ball, dumbbell, or kettlebell.

Stand with your feet hip-width apart with a slight bend in your knees. Keep your spine neutral, and lift a five- to eight-pound weight overhead.
Begin to circle the ball to the left in the largest circle you can while maintaining a still and stable torso. Try to keep from arching your back or letting your ribs flare open.
Once you complete one circle, repeat in the opposite direction. That's one rep.
Do three sets of six to eight reps.

Leaning Camel

While the leaning camel looks similar to the Camel Pose in yoga, it challenges your body in a different way. Camel Pose helps to increase the flexibility in your spine, while leaning camel uses a weight (and removes the arch in your back) to strengthen your abs. Besides working the entire abdominal wall, this move gives the quads an active stretch.

Start on your knees. If this hurts your knees, fold up a mat or towel and kneel on that for a little cushioning. Your thighs should be parallel.
Hold a five- to eight-pound dumbbell with both hands in front of your chest.
Take a breath in, and as you exhale, lean back, squeezing your glutes and using your abs to keep your spine straight.
As you inhale, return your torso back to the starting position. That's one rep.
Do three sets of eight to 10 reps.

Plank With Dumbbell Pull-Through

This advanced plank variation will seriously challenge your core strength and stability. You'll simultaneously balance your weight on one arm while pulling a dumbbell from one side of your body to the other side.

Start in a high plank position with a medium-weight dumbbell on the left side of your body. Gently squeeze your glutes to engage them and keep your hands directly underneath your shoulders.
Keeping your back flat and core engaged, grab the dumbbell with your right hand and pull it underneath your body until it's on the right side of your body. Be sure not to rotate your hips.
With control, grab the dumbbell with your left hand and pull it underneath your body until it's back on the left side of your body. That's one rep.
Do three sets of six to eight reps.

Wall Ball Sit-Ups

Ready to ditch your regular sit-ups? This challenging variation is the way to go if you're really looking to increase the burn in your abs. Start off with a light medicine ball (five to eight pounds), and work your way up as you get stronger. Take your time, and make sure your form is correct — remember, this move is meant to be hard!

Sit in front of a wall with the soles of your feet together and knees out wide. Play around with the distance your feet are from the wall; you may prefer to be closer than what's shown above.
Holding the medicine ball at your chest, lean back and lie on the floor, bringing your arms overhead, tapping the ball on the floor.
As you perform a sit-up, bring the ball in front of your face and throw it at the wall. As the ball bounces back, catch it at your chest. That's one rep.
Do three sets of 10 to 15 reps.

Double Crunch Pulse With Medicine Ball

The slow and controlled pulse of this weighted ab exercise keeps your core engaged, and adding a medicine ball or dumbbell increases the challenge compared to a regular crunch.

Begin lying on your back with your legs in the air and toes toward the ceiling, while holding the medicine ball over your chest with straight arms.
Press your lower back into the mat while lifting your head, neck, and upper back off the mat.
Exhale to you simultaneously lift your upper body and hips an inch higher off the mat. Aim the medicine ball toward your ankles as you perform this double crunch.
Inhale and lower your pelvis and upper back an inch toward the floor. That's one rep.
Do three sets of 10 to 12 reps.

Dumbbell Crossover Punch

Adding weights to the classic boxer sit-up brings a whole new level of strengthening to your workout. The punch in this weighted ab exercise will also work your upper body!

Begin lying on your back with your knees bent and your feet flat on the ground. Hold lightweight dumbbells in both hands at your chest with your elbows on the floor.
Keeping your hands at your chest, roll up to a sitting position. Twist your torso to the left as you "punch" your right hand to the outside of the left knee.
Bring the right hand back to your chest as you untwist, rotating your torso back to center, and rolling down to the ground.
Repeat the sit-up, twisting to the right side and "punching" your left hand. That's one rep.
Do three sets of six to eight reps.

Medicine-Ball Slam

This cardio move not only works your core, but also helps you let off steam — and strengthens just about every other muscle in your body as well, from your arms and back to your legs. You can't substitute a dumbbell for this weighted ab exercise, so make sure you have a medicine ball handy.

Stand with your feet shoulder-width apart with a 10-pound medicine ball on the floor in front of you.
Squat down and pick up the medicine ball, keeping your head up and trying not to round the spine.
Stand up, lifting the medicine ball above your head, fully extending your arms straight above you.
Forcefully slam the ball down on the floor as hard as you can. If the ball is light enough, catch the ball as it bounces slightly off the floor. That's one rep.
Do three sets of 10 to 12 reps.

Rotational Ball Slam With Lunge

This variation on the ball slam involves staggering your feet and twisting your torso to generate power from your legs and arms. Try to focus on keeping your core engaged the whole time.

Start in a quarter lunge with your right leg forward and both knees bent.
With the ball on the left side of your body, raise it up overhead, rotate your arms to the right, and slam the ball down on the outside of your right foot.
Grab the ball as it bounces off the floor. That's one rep.
Do 10 to 12 reps, then repeat on the other side. Do three sets total.

Coordination Fly

The secret sauce in this ab exercise with weights is using your abs to control your movement on the way down. Uncurl slowly instead of just letting gravity pull you down.

Lie on your back with a lightweight dumbbell in each hand and your legs in tabletop position. Raise your arms straight up above your chest with a slight bend at each elbow.
Inhale and open your arms to your sides with control. Exhale as you bring your arms back up to starting position.
Lift your upper back and curl your torso up toward your legs, pushing the weights toward your shins. As you curl up, stretch your legs out in front of you.
Uncurl your spine slowly as you lower your upper body to the floor while returning your legs to tabletop and bringing your arms straight up above your chest again. That's one rep.
Do three sets of eight to 10 reps.

Reverse Lunge With Twist

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.

Stand with your feet hip-distance apart. Hold a medicine ball in both hands with your arms outstretched in front of you.
Take a large step back with your right foot, then lower your body until both legs are bent at 90-degree angles. As you sink into the lunge, twist your torso to the left.
Bring your torso back to center with your arms straight, and exhale as you straighten your legs. Bring your feet back together, and then step back on your left leg, twisting to the right. That's one rep.
Do three sets of eight to 10 reps.

V-Sit With Single-Arm Chest Fly

In this weighted ab exercise variation, your core works extra hard to maintain stability as you pull the dumbbell away from your center.

Begin sitting on the floor with your heels planted about two feet from your butt, holding the weights at chest level with a slight bend in your elbows. Lean back a few inches, pulling your abs toward your spine.
With your left arm remaining still, open your right arm to the side, making sure the weight doesn't go beyond your shoulder. Don't allow your back to arch.
Bring your right arm back to center. Repeat on the opposite side. That's one rep.
Do three sets of eight to 10 reps.

Standing Side Bend

The standing side bend simultaneously stretches one side of your torso while working your obliques on the other side. Make sure to keep your abs super tight during this move; you shouldn't feel any hunching in your back.

Stand with your feet a little wider than hip-width distance apart while holding a lightweight dumbbell over your head.
Bend sideways to the right, squeezing your waist on the right side. Keep your neck as neutral as possible, looking forward, not down. Don't allow your back to arch; focus on keeping your ribs pointing down, and not flaring forward.
Pull the left ribs down to return to standing upright. This focuses the work on the left obliques. Switch sides, and bend to the left. That's one rep.
Do three sets of eight to 10 reps.

Lying Overhead Reach

This move works your abs in a lengthened position. You may be lying on the ground, but this move is still challenging! You'll get a tricep workout in at the same time.

Lie on your back with your legs in tabletop position, using your low abs to press your lower back into the mat. Hold one or two dumbbells with arms extended directly over your chest, with your elbows slightly bent. This is your starting position.
Reach your arms back overhead, tapping the dumbbells on the floor above your head. Do not let your back arch away from the floor as you lower the weights.
Return your arms to the starting position above your chest. That's one rep.
Do three sets of 10 to 12 reps.

Side Bends

There's not much to this weighted ab move, but it won't take long before you're feeling it in your obliques.

Get into your starting position by standing with your feet hip-width apart, holding a dumbbell in each hand by your sides.
Begin the movement by bending sideways to your right. Squeeze your obliques as you bend.
Return to starting position. Then bend to the left side. That's one rep.
Do three sets of 10 to 15 reps.

High Knees

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.

Hold a lightweight dumbbell at chest height with your arms outstretched.
Run in place, driving your knees up toward your chest.
Keep your core engaged and chest tall while you drive your knees up.
Repeat for 30 seconds; rest for 30 seconds. Repeat for four sets.