12 Weighted Ab Workouts And Exercises To Build A Ripped Core

Let’s start the list with one of the simplest weighted ab exercises: the farmer’s walk. Inspired by how farmers carry tools to their fields, this workout is all about walking with weights at your sides.

During this exercise, as we walk with the weights, our core works overtime to stabilize the body and resist bending under the pressure of the load in our arms.

Steps To Do:

• Stand tall with a good posture, i.e. shoulders down and relaxed and the spine straight.
• Carry a moderate weight on each hand. It can be a dumbbell, kettlebell, or if you're up for some challenge, even barbell.
• Place the hands on your sides, holding the weights firmly.
• Engage the core muscles, and start walking with the weights in tow, going for 10-12 steps.
• Upon completing the desired number of steps, turn back and continue in the opposite direction.

Especially useful for targeting the lower abs, the weighted leg raise is a boon for many people who quickly want to strengthen those core muscles and build a six pack.

Be careful while raising the leg with a heavier weight as it could lead to injuries in the foot or ankle due to overstretching.

Steps To Do:

• Lie down on the ground or a flat bench. Place a weight (like a dumbbell) between your feet.
• Lift your upper body slightly from the floor with both arms resting at your sides.
• Now, start raising the weight with controlled motions. You can slightly bend the knees as well.
• Pressing the palms, lift the legs as high as you can.
• Lower the weight down after holding at the top for a few seconds.
• Continue doing this exercise for 7 to 10 reps.

The renegade row is a plank but with added movement of dumbbell rows. It is great for exercising our core, back, and forearm muscles. If balancing becomes tricky, we can start with a lighter weight or perform it on an elevated platform.

Do not sag hips or twist the body while bringing the dumbbells upward. This can result in muscle strain and discomfort.

Steps To Do:

• Bring the body into a high plank position. Grab one dumbbell in each hand.
• Pull the dumbbell of your left hand upwards through bending the elbow.
• Lift the weight until it reaches your obliques.
• Then, lower the dumbbell slowly, feeling a good stretch in the core and other targeted muscles.
• Continue the same process with the other arm.
• Conduct this exercise for 10 to 12 reps for one side.

Russian Twist is a fantastic exercise that becomes even more effective with the addition of a weight, like a kettlebell. Its rotational movement stretches our obliques, lats, and core muscles all at once.

Regularly practicing this workout can help improve mobility, enhance upper-body stability, and even reduce back pain.

Steps To Do:

• Lie down on the floor with the back straight. Bend the knees a few inches off the ground.
• You can also lift your feet off the floor or keep them grounded.
• Hold a single kettlebell with both hands, then extend the arms forward.
• Lean the upper body backward until it makes 45-degree angle with the ground.
• Now, start twisting the upper body to the right, bringing the kettlebell to the right as well.
• Once you have rotated right, bring the body and kettlebell to center, then rotate left.
• Repeat this activity for 10 to 12 reps.
• Do not shift the hips and knees during the exercise.

This exercise is a unique blend of strength, stability, and flexibility. Aside from engaging our core, this kettlebell exercise is also great for opening the hips.

The movements must be controlled since rushing could result in a strain on our arm, back, and scapula.

Steps To Do:

• Kneel on your right leg while the left foot should be aligned to the side of your body.
• Grip a kettlebell firmly in your left hand.
• Now, gently lift the kettlebell over your head. Keep your gaze on the kettlebell.
• Once the weight is overhead, lower your body, supporting the descent with your right palm.
• Continue lowering down further, now supporting your body with the right forearm.
• Hold here for 3-5 seconds, then return back to the original position, following the moves in reverse.
• The half-kneeling windmill should be done for 7 to 10 reps.

Sit ups are already great for engaging our core muscles, but adding weights takes it up a notch by increasing resistance and intensity.

It might feel challenging for beginners, but with consistent practice, this exercise can become comfortable over time. If we’re just starting out, we can begin weighted sit ups with lighter weights and stabilize our feet using a sturdy bar.

Steps To Do:

• Get down on the floor by holding a weight against your chest. A dumbbell or weight plate are some of the top choices.
• Bend the knees and keep the back flat. The feet should be touching the floor.
• Engage the core and start lifting your upper body. Hold the weight while raising yourself up.
• Raise the body until the back becomes straight.
• Now, lower the body gently and practice this move for desired number of reps. 
• Remember to keep the knees and hips stationary during the entire workout.

One of the best weight exercises for abs, the barbell rollout is a killer way to build a strong, ripped core. It might feel challenging for beginners, but with consistent practice, we can master it in no time.

When performing this workout, be sure not to arch your back to avoid injury. You can level up the intensity by adding more reps or extending your range of motion.

Steps To Do:

• Knee down on the floor with a barbell in front of you.
• Hold the metal bar of the barbell with a firm grip. The shoulders must be directly above the barbell.
• Lift the legs a few inches from the ground. Only the knees should be supporting the entire body.
• Next, roll the barbell forward, going along with it.
• Maintain a straight back and engaged core while you roll forward.
• Reverse the movement and return to the starting pose. This is a hard phase for many people.
• Continue rolling for desired number of reps.

Adding a cable row to your side plank brings an extra challenge to building core strength. This move not only improves core stability but also targets your obliques, traps, and shoulders.

Since it’s performed on a cable machine, it’s typically done at the gym. Just be sure to keep your hips stable and avoid any sagging or twisting during the plank to steer clear of unnecessary injuries.

Steps To Do:

• Lie down on a side plank pose near the cable machine. Support your entire body with the aid of your forearms.
• Grab the cable handle with the opposite hand. The hand must be fully extended.
• Start rowing the handle with slow, controlled motions. Bend the elbows while pulling.
• Keep the other parts of the body still as you pull the handle.
• Continue this process for 7-10 reps, then switch sides.

This is a fun workout that features our abdominal and oblique muscles working hard to resist rotation Using a landmine for this exercise can enhance our core stability which in turn, can aid to perform various day-to-day tasks with ease.

While conducting the anti-rotation, let’s ensure that we do not overtwist the torso. This can put unwanted strains on your back muscles.

Steps To Do:

• To do this exercise, start by standing tall with back straight and feet shoulder width apart.
• Grab the landmine attachment in front of you (it should be loaded with some weights).
• Bring it up right to your chest level with the arms fully extended.
• Now, begin rotating the landmine to your left side, but make sure not to twist or arch your body at all.
• Focus all your strength on moving the weight with your arms.
• Once you make a full rotation to the left, bring the landmine back to center, then rotate right.
• Practice this exercise for desired number of reps.

This is a unique full-body exercise that works multiple parts of the body. However, it truly shines in building core strength, as our core must stabilize throughout various movement phases - while standing up, lying down, and everything in between.

Practicing the Turkish get-up with a kettlebell is considered ideal. It features multiple sets of movements, so be sure to understand the entire exercise before adding it to your workout routine.

Steps To Do:

• Get down on the floor in a starfish pose. The arms and legs must be set at a 45-degree angle.
• Next, bend the left leg and plant the feet firmly on the ground.
• Lift your left hand (that contains the kettlebell) upwards. Make a fist when holding the kettlebell.
• Keep your gaze steady on the weight. Press through your left heel and right arm to lift your body upward.
• Next, move your right leg behind your hips, bending the knee so it aligns straight with your right arm.
• Shift your legs into a half-kneeling position, ensuring both knees face forward.
• Push through your heels to raise your body and stand tall.
• Finally, reverse these steps to return to the starfish pose.

Do you want to focus on exercising the core muscles with a lunge? Performing a twist along in the lunge pose can help put more pressure on the core muscles, stretching and strengthening the muscles around it.

You could add a challenging variation to create variety in your routine, i.e. walking lunge with a twist. 

Steps To Do:

• Stand tall with the feet at hip width distance. Grab a weight like a dumbbell or medicine ball in your hands.
• Step forward with your right leg, bending the knee. The weight must be placed in front of you.
• The left leg will be extended behind. You can make them straight or keep a slight bend.
• Inhale deeply and twist the upper body to the left. Bring the weight to the left side as well.
• Hold there for a few seconds, then return to the middle. Now, rotate to the right and stretch the ab muscles.

Flutter kicks are considered one of the simplest weight workouts for abs that just require a constant flow of movement in your lower body. This exercise is said to be more effective at building core strength than crunches and sit-ups.

Doing this exercise daily can also help activate our hip flexors and quadriceps. It also promotes heart health, improving the heart rate over time.

Steps To Do:

• Roll down a comfortable mat on the floor and lie down on your back.
• Carry a kettlebell in your arms and put them over the chest.
• Raise both the legs off the floor, forming a 45-degree angle with the ground.
• Begin by moving your right leg up and down, followed by your left leg.
• Alternate the movements of each leg to create a fluttering motion.

1. Adds Intensity To Your Routine

Including weights in your traditional ab workouts like Russian twists and sit-ups can help increase the intensity of the workout. This offers a challenge to individuals who have already gotten used to the traditional versions.

2. Improves Muscle Engagement

More intensity directly implies increased muscle engagement. Weights can activate the targeted muscles faster, helping stabilize them quicker.

3. Tones The Core Muscles

Doing ab workout with weights can speed up the toning of core muscles compared to bodyweight exercises. More muscle engagement means a deeper stretch for your abs, helping you achieve that six-pack faster.

4. Reduces The Risk Of Lower Back Pain

Consistently performing the weighted ab workouts is also a great method to ease up lower back pain. When we perform flutter kicks or leg raises, it can stretch the lower back muscles as well. Stretching helps soothe any nerve compression present in the spinal area.

Only add weight to your exercise routine once you get the hang of the body weight variants. Why so? The weighted variants add more intensity which can lead to strain or cramps if people do not have a proper understanding of the body weight version’s form and steps.

Begin with lighter weights when starting out the weighted exercises. Heavier weights can make our exercise session more difficult.

Moreover, neck and back muscles might overcompensate for the targeted muscles when using weights. You could also start these workouts with the company of a friend or partner to make them more enjoyable.