We’re probably all familiar with using weights to strengthen arms and legs, but did you know that you can integrate them into your core workout, too? Not only is it a great way to increase the strength of your abs, it also helps with gaining stability and balance. Here’s a few of our favorites:
- Deadbug
- Plank Reach
- Russian Twists
- Roll Up
In the rest of this article, we’ll explain each exercise in more detail so you can do them confidently and safely. You’ll just need a mat or other comfortable surface to lie on, and a set of light weights. Since these are compound exercises that use multiple muscle groups, anywhere between 2 to 10 lbs is usually sufficient.
Weighted Ab Mini Workout To Fire Up Your Core
Deadbug
Lie on your back, arms reaching toward the ceiling and one weight in each hand. Exhale, engage your abs, and lift both legs into tabletop position. Inhale and reach your right arm toward the floor overhead, simultaneously straightening your left leg and lowering it toward the floor. Exhale, engage your abs, and return your arm and leg to the starting position.
Repeat on the other side to complete one rep, then do 10 to 20 reps.
Russian Twists
Sit upright, knees bent, then curve slightly through your spine so you’re balanced just behind your sitz bones. You can lift your feet off the ground or keep them planted into your mat. Hold one weight in each hand close to your chest. Next, inhale, twist your upper body to the right, extend your arms toward the ground, then exhale, return to center and bring your arms back into your chest.
Repeat on the other side to complete one rep, and do a total of 10 to 20.
Plank Reach
Start in a high plank, hands directly under your shoulder and either flat on the ground or gripping the weights. Lift the weight in your right hand up and to the side in half a “T” shape, hold for three seconds, then lower it back to the ground with control. Repeat on the other side to complete one set. Do 5 to 15 sets total.
Roll Up
Lie on your back, arms reaching overhead toward the ground, and either lengthen your legs fully on the ground or keep your knees slightly bent. Inhale, then exhale, engage your abs, and start peeling your arms, head, and upper body off the mat. Come to a seated position with your arms reaching toward the ceiling, inhale, then exhale and roll back to the mat slowly and with control.
We hope this article gave you some ideas for incorporating weights into your core workouts! These exercises can be done as a full mini ab workout, or you can use them to warm up for a longer workout session.
