By reading this article, you can assume that you are one of those people who takes care of your body and tries to stay healthy, lean, and muscular. Or at least aspire to be. Writing down says “fit” as well developed and strong abdominal muscles. Most athletes and gym goers are simply obsessed with having a well-defined six pack abs.
They are the yardstick by which people judge whether someone is fit or not. Hence, working on their development is a priority for the majority of gym goers.
But before we talk about each of the individual weighted abs exercise that you can do to tone and develop your abs, let’s get one thing straight.
No amount of abdominal exercise, however large, can trim your waist on its own. There is simply no spot reduction. If you target a specific part of the body with endless repetitions, the fat won’t go away and your appearance will improve. It takes a lot more than just exercise.
The first and foremost factor in determining how lean your muscles look is your diet. Without a properly balanced diet, you are likely to fail in more than one area.
The other factor is the full body workout. You can’t just edit a single body part and expect it to improve dramatically. You need to train your body as a whole. Only then can you focus on targeting a specific muscle group – in this case the abdominal muscles – and working on their strength and growth.
Weighted abs exercises, just like any other muscle group, will help your abs get stronger and bigger. The increased core strength will also be helpful when performing other exercises and activities.
Take a look at our selection of 6 weighted abdominal exercises to develop stronger and accentuated abs.
#1. Barbell rollouts
The barbell rollouts activate the entire abdominal region and are perfect for strengthening your core without putting any more strain on your lower back.
In addition, this exercise improves your shoulder strength and stability, as well as your latissimus (latissimus dorsi).
First, get into a kneeling position with both knees on the floor. Instead of putting your hands on the floor, grab a barbell in front of you (see picture below).
We recommend starting with an empty barbell. You can start gaining weight once you can do 10 reps. Advanced users can start in a push-up position rather than a kneeling position.
# 2. Weighted hanging leg raises
This is one of the most challenging exercises on this list, and probably not everyone will get it right at first.
If you are a newbie we highly recommend that you get someone to show you how to do it properly. In any case, if you want to take it you should be able to do the hanging straight leg raise first.
When done correctly, the weighted hanging leg raise is one of the best exercises for your abs and one that should be included in your routine.
Not only does it activate your lower abs, but it targets a whole host of other muscles as well.
While hanging from a bar, grab a dumbbell between your feet. Slowly bring your knees up towards your torso, then lower them to the starting position.
Start lightly, only holding a small dumbbell between your feet. Try to increase the load with each subsequent training session. Try to do at least 3 sets of 8 reps each.
# 3. Rollable side plank
The side plank is particularly effective in increasing the strength of the slopes that are used as core stabilizers. As a bonus, you get increased back and shoulder strength.
We recommend doing this exercise instead of the side bends, as the mechanics of this movement are much more natural.
After all, the lateral core stabilizers are designed to prevent lateral flexion and are not designed to make lateral movements. And since it enables one-sided activation of your muscles, it can help you perfect the imbalances.
While the static plank is an effective exercise, you can further increase its benefits by making it dynamic.
Weighted side plank – the rolling plank
You can even increase the difficulty by adding the cable weight, thus increasing the anti-rotation tension effect.
To do this, stand near a pulley so that the ropes are within reach. It is critical that your spine is in a neutral position as you perform the movement.
Always start with lighter loads and increase the tension over time. Keep your sets in the range of 8-12 reps.
# 4. Anti-rotation of landmines
What is anti-rotation? Simply put, these are exercises where your core works to resist the rotation of your spine, pelvis, and hips. The anti-rotation exercise with landmines increases your core strength and also targets the obliques.
If you don’t have the proper equipment for this exercise, the solution to the problem is to place a barbell in a corner of the room.
– Stand straight and grab the bar and slide it out in front of you.
– Wipe the bar in front of you from left to right and vice versa.
The key to doing this exercise well is not to move your hips. Focus on just moving your arms as you move them with the bar through the crescent motion.
If you want to focus even more on your abdominal muscle fibers, squeeze them firmly and exhale on each rep.
# 5. Incline bench holding with cradlest
The incline bench handle works the slopes using static tension known as isometric contraction. This exercise is actually a variation on the side plank.
Find a safe, sturdy bench and sit on either end with a weight plate. Slowly lie on your side and hook your feet under the bench to give your upper body support and stability. Your lower leg should go forward (see picture below).
Start pushing the plate in front of you. Do several repetitions and switch sides.
# 6. Weighted sit-ups
You can do this exercise the traditional way with your knees bent or your legs straight.
This will reduce the stress on your back and help you isolate the abdominal area much better while reducing the activation of the hip flexors.
Correct shape is key, so avoid rocking yourself and making sudden upward movements. Focus on your abs for a smooth movement.
Lie on the floor with your arms outstretched and hold a weight plate across your chest. Start with a full sit-up. As you come up, push the weight over your head with your arms outstretched.
Do not bring the weight forward, but just above your head. Then lower yourself back to the starting position and repeat the process.
And there you have it – a collection of six weighted abdominal exercises that will strengthen your core and grow your abs. But remember, a strong core doesn’t equal a visible six pack abs. So make sure you eat a healthy diet and do some cardio too.