5 Weighted Ab Exercises (10-Minute Abs With Dumbbell)
Ready to sculpt a seriously strong and defined core? Forget boring crunches! We’re diving into the 5 best weighted ab exercises that will fire up every single muscle in your midsection. This quick but intense workout uses weights and unilateral training to build muscle, targeting your upper abs, lower abs, obliques, lower back and even your glutes.
Ever wish your core felt stronger for everyday stuff, like lugging groceries, picking up your kids or even just sitting comfortably at your desk? If that’s your goal, you need to start doing weighted ab exercises.
Your core’s main job is to keep your torso stable while your arms and legs are moving all over the place. To truly train it for this functional role, you need to add resistance. Just doing bodyweight movements will only get you so far. Like any other muscle, your core only gets stronger when you challenge it with progressive overload.
That’s why weighted ab exercises are some of the most effective ways to strengthen your core muscles. Some of my favorite exercises include wood chops, plank passes and Russian twists. Adding weight to these movements is key to building a stronger core and defined abdominal muscles.
You can easily add resistance to classic exercises like sit-ups, crunches and planks. Start with lighter weights and really focus on keeping your movements controlled. You don’t need fancy equipment either – dumbbells, kettlebells, resistance bands, weight plates or even water jugs can do the trick!
While big compound exercises do engage your core, remember that truly seeing your abs also comes down to reducing body fat through a combination of diet and exercise. Weighted core exercises will build the muscle, but to reveal those abs, you’ll need to lower your overall body fat percentage. Focusing on nutritious, high-protein meals can help.
Beyond just making daily tasks easier, a strong core comes with a ton of perks. It can actually reduce your risk of injury, improve your posture, boost your balance and stability and even help with lower back pain.
Workout Specifics
Build core strength and core stability with these weighted ab exercises at home. I’ll coach you through each exercise in this intense ab routine, offering verbal cues and motivation so you can finish this workout feeling strong and successful.
I recommend adding this weighted ab workout for women to your strength training workout plan 1-2 times a week. If you’re looking for extra core engagement, check out my 30-Day Ab Challenge.
Workout Equipment:
A Single Medium Dumbbell. I’m using a 15 lb dumbbell in this weighted ab workout video. Generally, you should aim for a weight that allows you to perform 8-15 reps with good form. Beginners or those who may be healing diastasis recti should start with lighter weights (or even just bodyweight). If you’re a beginner, you can use your bodyweight or substitute a sweat towel for the single dumbbell.
Workout Instructions:
Follow along with the guided full video: 10-Minute Weighted Abs, led by me — your certified personal trainer, Lindsey Bomgren.
Your Workout Looks Like This:
- 5 Weighted Ab Exercises
- Timed Intervals (40 seconds of work, 20 seconds of rest)
- Repeat All 5 Moves x2 Sets
Workout Outline
1. Single Leg Deadlift Dumbbell Pass and Knee Drive Pass Under
Targets: Deep transverse abdominals, obliques, lower abs, upper abs, low back, hamstrings and glutes.
How to Do a Single Leg Deadlift Dumbbell Pass and Knee Drive Pass Under
- Start standing with your feet hip-width apart. Stagger your feet so that your right leg is slightly forward and your left foot is just behind the right leg. Shift your weight so that the majority of your weight is in your right foot.
- Hold a dumbbell in your left hand and stand tall with your back flat and your spine in neutral alignment.
- Bend your right knee as you hinge at your hips (hip flexors), extending the left leg behind you as you balance on your right leg. Keep your hips square to the mat as you press them back towards the wall behind you. This is a single-leg deadlift.
- Once you’ve reached the bottom of the movement, transfer the dumbbell from your left hand to your right hand, then transfer it back to your left hand. Side bends and wobbles are normal as you transfer the weight from side to side.
- Press through your right heel to stand tall. As you stand, drive your left knee up so your left thigh is parallel to the mat.
- Pass the dumbbell underneath your left thigh, from left hand to right hand, before passing it back to your left hand again.
Modification: If you struggle with balance, you can skip using the weight and pass a towel back and forth instead.
2. Wood Chop
Targets: The deep transverse abdominals, obliques, legs, hips, back and shoulders.
How to Do a Wood Chop
- Start standing in an athletic stance with your feet shoulder-width apart, a soft bend in your knees and your core engaged. Stagger your feet so your left foot is slightly behind your right. Most of your weight is in your right foot.
- Hold one dumbbell horizontally between your hands.
- Bend your knees as you bring the dumbbell to the outside of your left knee.
- Exhale as you use your legs, hips, glutes, abs and obliques to drive the dumbbell crossbody, extending your arms up overhead on the right side. Think about bringing the dumbbell from your left knee to your right shoulder.
- Lower the dumbbell with control back towards your left knee. Return to the starting position and repeat.
Modification: Reduce the intensity of the exercise by omitting the dumbbell and opting to perform a chop with a towel instead.
3. Forearm Plank Dumbbell Pass and Side Plank Toe Touch
Targets: Upper abs, lower abs, obliques, shoulders, glutes and thighs.
How to Do a Forearm Plank Dumbbell Pass and Side Plank Toe Touch
- Start in a forearm plank position with your arms stacked horizontally beneath your shoulders. Your core is engaged and you are creating one long line from your head through your heels. Place a dumbbell on the right side of your body just outside of your right elbow.
- With your left hand, reach underneath your body to grab the dumbbell and pull it across the mat. Stay in your plank position, holding your hips square to the mat as you slide the dumbbell across the mat. Pull the dumbbell across until it’s on your opposite side, just outside of your left elbow.
- Keep your right forearm planted on the mat as you open up to the left into a side plank position.
- Hold the side plank as you pull your left toes towards your midline. Your left leg should remain straight, left toes should meet your left hand.
- Return your left forearm to the mat, rolling back into a forearm plank.
- Then use your right hand to reach under and pull the dumbbell across the mat back to your right elbow.
- Repeat the side plank and toe tap on the right side of your body.
Modification: Find a modified forearm plank and side plank by finding a plank from your knees. You can also reduce your range of motion by bending the knee you’re pulling towards your hand for the toe touch.
4. Weighted Single Side Dead Bug
Targets: Rectus abdominis (six pack ab muscles), transverse abs (deep corset abs under the six pack ab muscles), obliques, hips, shoulders and back.
How to Do a Weighted Single Side Dead Bug
- Lie on your back and activate your core by pressing your lower back into the mat. Hold a dumbbell in your right hand with your palm facing in.
- Lift your knees towards your chest. Your knees should bend to form a 90-degree angle (knees stacked on top of hips). Extend your arms straight above you.
- Contract your ab muscles as you extend your right arm overhead while simultaneously straightening your left leg. Return to the starting position.
Modification: Option to omit the dumbbell to reduce the intensity of this exercise. You can also decrease the intensity by shortening your range of motion. Rather than kicking your leg straight out, keep your knees bent and drop your heel to the mat.
5. Quarter Turkish Get Up
Targets: Upper abs, lower abs, obliques, shoulders, chest and triceps.
How to Do a Quarter Turkish Get Up
- Lie on your back holding a dumbbell in your right hand, extended above your right shoulder, palm facing in. Set your gaze on the dumbbell in your right hand
- Extend your left arm out to a 45-degree angle, pressing your palm into the mat.
- Bend your right leg, placing your right foot flat on the mat just outside your right hip.
- Push through your right heel and your left elbow as you squeeze your core to lift your neck, shoulders and torso off the mat. Your left shoulder should be stacked over your left elbow, right arm locked overhead and gaze on your dumbbell. Your chest should be facing the wall in front of you (not the ceiling).
- With control, reverse the motion as you lean back, slowly rolling back down to the mat. Again, keep your right arm extended overhead throughout the movement.
Modification: Reduce the intensity of this exercise by omitting the dumbbell, performing the quarter get-up with your bodyweight.
FAQs
Is this a first-trimester safe ab workout?
Weighted core training is generally more advanced and may not be suitable as your pregnancy progresses. You can follow the modifier in the video as needed and omit the dumbbell in any of these exercises. If you are uncomfortable lying on your back or notice a lot of pressure on your core during planking, I’d skip this routine. Instead, check out these 5 pregnancy-safe ab exercises.
Are upper and lower abs distinct enough to require targeting both?
Technically the rectus abdominis is a single muscle, but you can target certain areas through specific exercises. Crunch variations and toe touches typically target the upper abs while leg lowers and mountain climbers tend to target the lower abs. It’s important to incorporate a variety of functional movements in your training to build the muscle groups in your entire core for overall stability and strength.
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4 comments
Is this a first trimester safe ab workout?
Great question Alyssa! Exercises 1-2 are pregnancy safe. As for exercise 3 — you might need to modify plank/side plank pending on where you are in pregnancy and existing DR (ab separation), by holding an incline plank/side plank. Exercise 4 dead bug is safe if lying on your back is still comfortable and I would omit exercise 5. Alternatively — check out these 5 pregnancy safe exercises — https://www.nourishmovelove.com/ab-exercises-safe-for-pregnancy/
Inspiring!
So glad you liked this workout and I hope you give it a try and come back for more! -Lindsey