5 Best Ab Workouts with Weights (5-Day Ab Challenge)
Build strength and definition in the upper abs, lower abs, obliques, glutes and six-pack muscles with this free, 5-day ab challenge. The five best ab workouts with weights are combined in a cohesive program designed to build strength and stability in the core in just seven minutes a day. Each of the daily weighted ab workouts includes beginner and advanced modifications.
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Download the PDF calendar so you can easily access your daily ab workouts with weights.
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Benefits of Adding Weights to Ab Workouts
I love weighted core training because a dumbbell adds resistance to ab exercises. This increases the intensity of the exercise and allows you to work your core muscles in a slightly different way.
Plus, weighted core exercises better mimic everyday activities (such as carrying groceries, bending and lifting kids, or shoveling snow). Training these types of movements in a controlled environment can better prepare you to safely do the movements in daily life.
By adding weight to ab exercises, you’re better able to avoid plateaus and continue to see results from your core workouts. Strength training the core with weights can also improve posture, balance and stability, while reducing your risk of injury and low back pain.
5 Best Weight Ab Exercises
1. Weighted Dead Bug and Russian Twist
Targets: Deep core muscles (transverse abdominis), upper abs, lower abs, obliques, hips, shoulders and back (posterior and anterior deltoids).
How To Do A Weighted Dead Bug and Russian Twist
- Lie on your back flat on the floor, performing a slight pelvic tilt to press your lower back into the mat. Lift your knees to form a 90-degree angle (knees stacked on top of hips).
- Hold a dumbbell in each hand and extend your hands straight overhead toward the ceiling. Inhale, letting your belly expand.
- Exhale, engaging your core and simultaneously extending your left leg and right arm away from your body, lowering the dumbbell in your right arm towards the ground with control. Left arm and right leg remain in place. With control, inhale as you return to starting position.
- Then repeat on the opposite side, exhaling as you extend your right leg and left arm away from the body, lowering the dumbbell in your left arm towards the ground. With control, return to starting position.
- After performing the second dead bug, roll up to a seated position, sitting on your sit bones as you lean back; heels resting on the ground (option to float one or both feet to increase intensity).
- Pull your right elbow back towards your right hip as you rotate through your torso to tap the dumbbells to the mat near your right hip.
- Use your obliques and abs to return to center.
- Then reverse the movement, pulling your left elbow back towards your left hip as you rotate through your torso to tap the dumbbells to the mat near your left hip.
- Return to center and lean back with control to repeat the weighted dead bugs.
Modification: Omit the seated twist, performing alternating dead bugs throughout the timed interval.
2. 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 at 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.
- Then push through your right heel and your left elbow as you squeeze your core to lift your neck, shoulders and torso off the mat. Left shoulder should be stacked over left elbow, right arm locked overhead, and gaze on your dumbbell. Chest should be facing the wall in front of you (not the ceiling).
- With control, reverse the motion by slowly rolling back down to the mat. Again, keep your right arm extended overhead throughout the movement.
3. Dumbbell Sit Up and Alternating Dumbbell Chop
Targets: Lower abs, upper abs, obliques, shoulders and back.
How To Do A Dumbbell Sit Up and Alternating Dumbbell Chop
- Start lying flat on your back, knees bent and feet planted on the floor. Hold one dumbbell between both hands straight above your chest, wrists stacked over shoulders.
- Pull your belly button towards your spine to engage your abdominal muscles.
- Exhale as you lift your upper body off the ground, sitting up to bring your torso towards your knees. As you sit up, bring the dumbbell to the outside of your left hip, performing a dumbbell “chop”.
- Inhale as you slowly lower your upper body to the mat, resetting.
- Exhale as you perform another sit up, this time bringing the dumbbell to the outside of your right hip, performing a dumbbell chop to the right.
Modification: Omit the sit up, performing alternating Russian Twists with a dumbbell press out.
4. Staggered Squat and Rotational Weighted Crunch
Targets: Legs, glutes, quads, hamstrings, hip flexors, erector spinae, lower back muscles and core.
How To Do A Staggered Squat and Rotational Weighted Crunch
- Stand with your feet hip-width apart, knees bent slightly. Stagger your feet, so your left leg is slightly in front of your right foot. Hold a dumbbell horizontally at your chest, with each hand holding the head of the dumbbell.
- Maintain a staggered stance as you perform a squat, lowering down into a squat position until hips are parallel with your knees. Drive your knees out toward your outer three toes.
- Drive through your front right heel to stand tall, squeezing your glutes.
- Then, shift your weight into your left foot as you drive your right knee up to meet your left elbow, crunching through your right side abs.
- Slowly and with control, lower your right foot to the mat and return to the starting positions.
5. Plank Row (Renegade Row)
Targets: Primarily the back muscles, specifically the latissimus dorsi (lats) and rhomboids. As well as the biceps, triceps, shoulders and core.
How To Do A Plank Row or Renegade Row
- Start in a high plank position with your hands directly under your shoulders and feet shoulder-width apart.
- Hold a dumbbell in each hand, with your palms facing each other and your arms extended. Your wrists should be in line with your shoulders.
- Engage your core and keep your back straight as you row one dumbbell up towards your chest, keeping your elbow close to your body. Try to keep your hips and shoulders parallel to the floor.
- Lower the dumbbell back down to the starting position, then repeat the movement with the other arm.
- Alternate rowing the dumbbells, keeping your core engaged and maintaining a stable plank position throughout the exercise.
Modification: Drop to your knees and perform a modified plank and row for this anti-rotation exercise. Alternatively, place your dumbbells on an incline (such as a bench or box).
This ab challenge builds off our popular 7-Day No Equipment Ab Challenge. We’re increasing the intensity by adding a dumbbell to some of our most popular ab exercises – encouraging muscle growth through progressive overload.
Each of the daily ab workouts with weights challenge the core muscles in a unique way to prevent overtraining or workout boredom. Options to modify or increase the intensity of each ab exercise with weights are offered in each video.
Complete this weighted abs workout program on its own as a quick and effective workout plan in just 7 minutes a day. Or add the daily ab workouts on to your existing strength training exercises for women.
5-Day Challenge
Day 1: 7-Minute Weighted Abs On The Mat
- YouTube Link: Ab Challenge Day 1: 7-Minute Dumbbell Abs On The Mat
- Equipment: Set of Dumbbells (I’m using 10 and 15 lbs weights)
Day 2: 7-Minute Single Dumbbell Standing Abs
- YouTube Link: Ab Challenge Day 2: 7-Minute Standing Abs
- Equipment: One Dumbbell (I’m using a 10 and 20 lb weight)
Day 3: 7-Minute Strong Abs with Weights
- YouTube Link: Ab Challenge Day 3: 7-Minute Strong Abs
- Equipment: One Dumbbell (I’m using a 15 lb weight)
Day 4: 7-Minute Standing Weighted Abs Circuit
- YouTube Link: Ab Challenge Day 4: 7-Minute Standing Weighted Abs Circuit
- Equipment: One Dumbbell (I’m using a 15 lb weight)
Day 5: 7-Minute No Repeat Abs and Core
- YouTube Link: Ab Challenge Day 5: 7-Minute No Repeat Abs and Core
- Equipment: One Dumbbell (I’m using a 15 lb weight)
Find This Workout Plan On Youtube
Youtube Playlist
Ab Challenge Details
1. Gym Equipment Needed:
Dumbbells (Discount Code: NML5). You could make this program beginner-friendly by performing each exercise with just your bodyweight. You may want a yoga mat (discount code: NourishMoveLove) or cushion for exercises performed from your back.
2. Time Requirement:
Workouts are 7 minutes per day, 5 days per week. Option to add additional rest days as needed.
3. Fitness Level:
Beginner to advanced. Modifications are offered for all fitness levels in the daily workout videos.
4. Cost:
FREE! No sign up needed.
FAQs
Can You Build Abs with Weights?
The abs, just like any other muscle group, benefit from strength training. The most effective ab challenge will include some form of progressive overload. Either you perform more reps, add resistance, or perform more difficult exercises as the challenge progresses.
Are Weighted Ab Exercises Effective?
Training your core with weights increases both the muscle strength and total body stability. By adding weight to core exercises, we are able to practice building strength and stability in a controlled setting.
What Ab Workout Is Most Effective?
In my opinion, the best abdominal exercises train your core to do what it is intended to do — stabilize your torso as your limbs move away from your body. Some of my favorite weighted ab exercises include: a wood chop and a weighted dead bug.
How Do You Do A Plank and Dumbbell Pass?
Start in a forearm plank position, arms stacked horizontally beneath your shoulders, core engaged. Place your dumbbell on the right side of your body, outside of your right elbow. Then, reach your left arm underneath your body to grab the dumbbell in your left hand, before pulling it across the mat, setting it outside the left side of your body. Return your left hand to the mat, returning to the starting position. Repeat on the other side.
Can Beginners Use Weights For Ab Workouts?
Yes, beginners can use weights for ab workouts. Start with light weights and focus on proper form. Gradually increase the weight and intensity of your dumbbell ab workouts over time.
How Often Should I Do Ab Workouts With Weights?
I recommend adding weighted ab workouts to your routine at least two to three times per week. This ensures you’re working the muscles frequently while allowing for enough recovery time between sessions. Adjust the frequency of your weighted core training based on your fitness level and goals.
How To Download and Use This Workout Plan
- Download the Weighted Ab Challenge PDF by clicking here, or bookmark this webpage for reference as weekly workouts are outlined below.
- Save this workout calendar to your mobile device home screen for easy access.
- Open this workout calendar pdf in the safari browser on your phone.
- Tap the bottom arrow in the center of your screen.
- Select ‘Add to Home Screen’.
- Hover over and then click on the bold text each day to access the full video on Youtube. Or scroll down to find the daily workouts linked below.
- You can also access all of the home workout videos on this workout challenge calendar on YouTube via this YouTube Playlist: 5-Day Ab Challenge.
- Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again.
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Workout Plans To PairPin this Free Ab Challenge: 5 Ab Workouts With Weights
Note: before beginning any new exercise program you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program Nourish Move Love recommends that you consult with your physician. Nourish Move Love primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle.
This post does include affiliate links and I earn a small commission on products purchased using these links. All words and opinions are my own. Thank you for supporting Nourish Move Love.
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