21 Best Ab Exercises With Weights That’ll Work Your Core

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.