Need the breakdown for achieving strong abdominal muscles, immediately? These six core workouts with weights are the solutions you’ve been searching for.

Why You Should Engage in Abdominal Workouts with Weights

Tired of your usual bodyweight core routine? Elevate it by transforming it into an abs workout with weights. Female, male, both, or neither — if you’re a human being, these exercises will revolutionize your core in an entirely new manner. Throughout this dumbbell core workout, you’ll compel your muscles to exert additional effort in order to assist in stabilizing your torso by performing compound movements that closely resemble everyday activities like ascending a ladder, gripping objects while sitting up in bed, or stretching for items on the top shelf of your closet.

As an additional bonus, the increased exertion necessary to manipulate that supplementary weight implies that you’ll also fortify other regions of your body. Therefore, if you’re seeking the most effective core workout with weights, you’ve arrived at the appropriate destination. Now, seize a pair of dumbbells and attempt these exercises. (Alternatively, try these standing abs exercises if you prefer not to recline on the floor.)

How it operates: Perform 1 set of the designated quantity of repetitions for each dumbbell abs exercise. Transition from one movement to the next with minimal to no rest in between. Execute the complete circuit 1 to 3 times, based on the amount of time you possess. It’s superb following a cardio session, during a strength workout, or independently for an abs workout at home with, obviously, dumbbells.

You’ll require: A pair of dumbbells that are sufficiently challenging for you by the final repetition of each set (5 to 10 pounds, depending on your skill level); you may desire a mat or towel for the floor-based movements.

Windmill

Vanessa Rogers

A. Stand with feet slightly wider than hip-width apart, knees bent, clutching one dumbbell in front of the chest with both hands, elbows bent.

B. Descend into a squat while rotating the torso to the left and straightening both arms, extending the right hand towards the floor and the left hand (holding the dumbbell) towards the ceiling. Gaze upwards at the left hand.

C. While maintaining the position of the upper body, ascend halfway out of the squat (imagine elevating with the left side of the torso), and subsequently lower back down to make contact with the floor using the right hand. Return to the initial position. That constitutes one repetition.

Execute 15 repetitions. Switch sides; repeat.

Single-Side Vertical Climb

A. Grasp a pair of weights and stand on the right leg with the left toe pointed outwards, lightly touching the ground. Flex the right arm, bringing the dumbbell just outside of the shoulder, and extend the left arm upwards, with the palm facing forward.

B. Push the right arm overhead and flex the left elbow as the left knee lifts towards the chest. Feel the left side oblique muscles working to raise the knee as high as possible. Return to the starting position.

Perform 15 repetitions. Switch sides and repeat.

Bow-and-Arrow Squat Pull

Vanessa Rogers

A. Grab a pair of weights and assume a squat position, bending forward at the hips, lowering the chest, and reaching the arms towards the floor. Bend the knees a bit deeper and open the arms into a “bow and arrow” position by reaching the right arm towards the ground and bending the left elbow back behind the body, slightly twisting the torso to the left during the pulling motion.

B. Immediately switch sides, rising slightly out of the squat as the arms change position, then lowering back into the squat as the right elbow bends back and the left arm extends.

Perform 20 repetitions, alternating sides.

Plank Pull Through

Vanessa Rogers

A. Begin in a high plank position with a weight on the floor a few inches away from the outside of the right hand.

B. Engage the core muscles to keep the torso stable and reach the left arm under the right arm to grab the weight.

C. Pull the weight across the floor to the left side of the body, releasing it just outside the left arm, then return to the plank position. That counts as one repetition.

Perform 20 repetitions, alternating sides.

Straight-Arm Climb

Vanessa Rogers

A. Take hold of a pair of weights and lie faceup on the floor, arms extended straight out above the chest, palms facing away from the head.

B. Lift the head and neck off the floor, looking up at the ceiling, and press the right arm upwards, lifting the right shoulder blade off the floor.

C. Lower the right shoulder immediately and repeat the lift on the left side. Avoid bending the elbows.

Perform 20 repetitions, alternating sides.

Single-Arm Sit-Up

Vanessa Rogers

A. Hold a weight in the left hand and lie faceup on the floor, with the left arm extended straight out from the shoulder and the right arm by the side on the floor. Extend the right leg straight out and bend the left knee, placing the left foot flat on the floor to start.

B. Engage the core muscles and roll up through the spine (keeping the left arm reaching straight up towards the ceiling throughout the movement).

• Extend the right arm forward in front of the shoulder.
• Engage the abs and curve the back, slowly rolling through the spine to come back to the starting position.
• If this is too challenging, keep the right arm on the ground to provide additional support.
• Complete 15 repetitions. Then, switch sides and repeat the exercise.

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