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5 Best Ab Workouts with Weights (5-Day Ab Challenge)

By: Lindsey Bomgren, CPT | June 19, 2024

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.

Jump To Challenge
woman performing dumbbell halo as part of weighted ab workouts challenge

LET’S GET STARTED

Download Your FREE Workout Plan Here

Download the PDF calendar so you can easily access your daily ab workouts with weights.
Download Plan

Build deep core strength, increase ab definition, and improve stability and balance with this quick ab challenge: the best ab workouts with weights.

This ab challenge builds off the popular 7-Day No Equipment Ab Challenge we shared last summer. We’re increasing the intensity by adding a dumbbell to some of our most popular ab exercises – encouraging muscle growth through progressive overload.

This 5-day ab challenge isolates the muscles in the core: targeting the upper abs, lower abs, obliques, deep transverse abdominis, glutes, lower back and rectus abdominis (six-pack muscles).

Woman holding dumbbell with text overlay describing Ab Workouts With Weights

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 are offered in each video – keeping you motivated and challenged throughout the week no matter what your current fitness level is.

Complete this 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 weekly workout plan.

Calendar image showing 5 days of weighted ab workouts

5-Day Challenge: Ab Workouts with Weights

Day 1: 7-Minute Weighted Abs On The Mat

Day 2: 7-Minute Single Dumbbell Standing Abs

Day 3: 7-Minute Strong Abs with Weights

Day 4: 7-Minute Standing Weighted Abs Circuit

Day 5: 7-Minute No Repeat Abs and Core

woman performing kneeling chop

Find This Workout Plan On Youtube

youtube icon Youtube Playlist

Ab Challenge Details

1. Gym Equipment Needed:

Dumbbells. 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.

Optional: Pair This Ab Challenge With A Workout Plan

This weighted abs challenge is a great way to jumpstart your fitness goals and build consistent workout habits. If you’re ready to move forward, we recommend you start with one of our guided programs. Repeat each program 2-3 times before moving on to the next program. This allows you to challenge yourself to pick up heavier weights, perform the moves with better form, and measure progress.

  1. Strong 20 is a functional strength training program designed to help you build strength for the demands of everyday life.
  2. Stronger 25 is the progression of the Strong 20 program, adding more complex movements, core training and balance work into each workout.
  3. SplitStrong 35 is a strength-focused split training workout routine. SplitStrong is designed to build a solid base of foundational strength.
  4. HIITStrong 35 is the HIIT version of SplitStrong. HIITStrong adds some additional intensity and advanced compound exercises to the strength base you built in SplitStrong.
  5. MetCon 100 is a high-intensity metabolic conditioning program, designed to push you mentally and physically. Each workout includes a 100 rep challenge to leave you feeling strong and accomplished.
  6. Zero 30 is a no equipment full body, body weight workout program designed to be done ANYWHERE.

Ab Workouts with Weights 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.

How Do You Do A Weighted Crunch?

Begin laying on your back, legs extended overhead, knees bent. Extend your arms overhead, holding a dumbbell or weight plate horizontally between both hands. As you exhale, engage your core to curl your head, neck and shoulders up off the mat. Then, inhale as you lower down, returning to starting position.

How To Download and Use This Workout Plan

  1. Download the Weighted Ab Challenge PDF by clicking here, or bookmark this webpage for reference as weekly workouts are outlined below.
  2. Save this workout calendar to your mobile device home screen for easy access.
    1. Open this workout calendar pdf in the safari browser on your phone.
    2. Tap the bottom arrow in the center of your screen.
    3. Select ‘Add to Home Screen’.
  3. 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.
  4. 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.
  5. Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again.

Pin this Free Ab Challenge: 5 Ab Workouts With Weights

woman performing dumbbell chop to target obliques in Pinterest graphic promoting 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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