Although a great set of abs isn’t all you need to look your best, they are a must-have for a completely stunning physique. This is why the majority of bodybuilders opt for exercises like planks, sit-ups, and crunches, amongst others. Some also do cardio and watch what they eat.
In as much as a shredded six-pack is a must-have, a lot of bodybuilders go about it the wrong way. They train their body very differently from the way they work their abs. They choose to go for low-resistance abdominal workouts with hundreds of reps instead of executing weighted ab workouts with at least 2 to 4 sets of 7-15 reps per set. Given that they may expect to see instant results, this makes no sense.
Your abs are no different from every other muscle on your body. They require weights to develop and become visible. Imagine hitting the gym to build your chest and then finding yourself executing 100 reps of bench press with 45lbs. This will not yield the results you desire.
If you want a visible, well-curated, and shredded six-pack, you should (1) work on losing the body fat that may prevent them from becoming visible and (2) develop them, so they become more visible.
Putting aside high-rep/low-resistance exercises and adopting weighted ab workouts whenever you hit the gym is arguably the best way to incite abdominal wall hypertrophy.
Below are some of the best-weighted ab workouts you should try for a shredded six-pack.
The Best Weighted Ab Workouts for Shredded Six Pack
- The Weighted Plank Workout
Weighted planks target the transverse and rectus abdominis. Although they are good at working the anterior core, executing planks for a few minutes won’t give you the desired result in a short amount of time. This variation of weighted ab workouts becomes a lot more efficient if done with some additional weights.
How to Perform the Weighted Plank Workout
Assume a plank position by getting on your knees, placing your forearms on the floor, extending your hands in front of you, and then your feet backward. Maintain this position for at least 20 to 30 seconds without reducing the level of your hips. Brace your core and then get a plate placed on your lower back by nicely asking your trainer or a training buddy to help you out. At the end of your set, nicely ask your trainer or training partner to remove the plate.
Pro Tips
- If it turns out that you can hold the plank position for more than 20 to 30 seconds, get the plate replaced with a heavier one.
- Hanging Knee Raises (Weighted)
This is already an effective ab workout that targets the rectus abdominis, but it becomes even better when weights are involved. Grace your abs with a quality ab workout and save yourself from high reps per set by either wearing ankle weights or locking a dumbbell between your feet as you hang from a pull-up bar.
How to Perform Weighted Hanging Knee Raises
Hang from a pull-up bar with straight legs and an entirely engaged trunk. With a locked dumbbell or ankle weights strapped on your feet, slowly lift your legs from the floor by flexing your hips and bending your knees. Raise your legs until they are parallel to the floor or a bit higher, and then fully engage your abs by extending the bottom of your pelvis forward to shorten the distance between your sternum and hips. Gently lower your legs and repeat this body movement.
Pro Tips
- Avoid swinging your legs.
- Minimize momentum and maintain the tension on your abs by moving slowly.
- Increase the intensity of this weighted ab workout by extending and keeping your legs straight.
- The Cable Crunch
Most bodybuilders prefer the cable crunch because it is one of the weighted ab workouts that seamlessly work the rectus abdominis. All that’s required is vertically moving the pin on the weight stack as many times as possible.
This resistance training technique involves completing a set until you can no longer do more repetitions. With little to no rest between sets, the weight is lowered by 10 to 30 percent, and then the movement is repeated. This training technique will eventually make you exceed your limit. Because of how easy it is to execute the cable crunch, it has become an ideal workout for building muscles.
How to Perform the Cable Crunch
While in a standing position, firmly hold onto a rope handle (in each hand) attached to a high cable machine. Bring both knees to the ground and then pull both handles in a downward direction and close to your shoulders. Assume a c-shape with your upper body by bending your spine and bringing your shoulders to meet with your pelvis. Stretch your abs and then repeat this body movement. Maintain this position for as long as possible, and then return to the starting position.
Pro Tips
- Always bend with your spine and not your hips.
- Always remember to stretch your abs at the end of each rep.
- This weighted ab workout can also be done while standing.
- V-Sit (Weighted)
As the name implies, your body takes the shape of a “V” in the middle of each rep. And just like the majority of weighted ab workouts listed in this article, the primary target muscle of this variation is the Rectus abdominis. It involves an upper body crunch and a leg lift, making it quite an effective abs workout. As simple as it may sound, this is a very challenging exercise, and as such, we recommend trying it out without weights before advancing to the weighted version.
How to Execute Weighted V-sit
Lie on the floor (on your back) with both arms above your head and your legs fully stretched. Assume a V-shape position by raising both ends of your body while maintaining straight arms and legs. Hold either a medicine ball, a single dumbbell, or a weight plate in both hands, and then brace your abs. Lastly, return to the starting position and then repeat.
Pro Tips
- Do not forget to brace your abs
- If you find the weighted version too challenging, you can always execute these moves without weights – it still works.
- Ab Wheel Rollout (Weighted)
Even without the introduction of weights, the ab wheel rollout is already a challenging exercise. However, wearing a weighted vest makes it even more challenging. Its primary target muscles are the transverse and rectus abdominis.
Always begin with light weights and then increase gradually as you advance because a little load makes so much difference with this weighted ab workout. For most people, 10 to 15% of their body weight is a good point to start from.
How to Execute Weighted Ab Wheel Rollout
First, put on a weighted vest and then go down with both knees on the floor. Place your ab wheel on the floor and extend it in front of you while bracing your core. Make sure your arms are straight, and your hips are extended as you roll the wheel in front of you. This will lower your abdomen and chest down to the floor. Return to the starting position by pulling yourself back while rolling the wheel. Repeat this body movement as many times as possible.
Pro Tips
- Avoid arching your lower back.
- Executing this exercise with a barbell will make it even more challenging.
- Farmer’s Walk (Single Arm)
The primary target muscles of the single-arm farmer’s walk are the transverse abdominis, rectus abdominis, and obliques. Although the traditional farmer’s walk is known to be a conditioning or grip exercise, the single-arm variation turns it into a good abdominal workout as it involves maintaining an upright torso with the help of your entire core.
How to Execute the Single-Arm Farmer’s Walk
Firmly hold a kettlebell or dumbbell on one side of your body. While contracting your abs, bring your back and shoulders downwards and then maintain an upright standing position. Take a walk around the gym area until your forearms begin to fail and you can no longer maintain a straight torso. You can match on the spot if your gym does not have enough space to move about. When you begin to feel like you can’t continue anymore, put down the weight, switch hands, and then repeat.
Pro Tips
- This weighted ab workout can also be done with your arm raised above your shoulder level. This is popularly known as the Waiter’s Walk). It works the core and also puts your shoulder stability to the test.
- The Windshield Wiper (Weighted)
Ever seen the movie 300? Strength and conditioning coach, Mark Twight, used this workout variation to train the actors for the movie. The primary target muscles of the windshield wiper are the rectus abdominis and obliques. It involves using a barbell or dumbbell and working very hard to maintain stability while working your core as you rotate your lower body. Your obliques and abs are challenged as you carry out this exercise.
How to Execute a Weighted Windshield Wiper
Hold a barbell or dumbbell at arm’s length and over your chest while lying on your back on the floor. Position your legs in such a way they are perpendicular to the floor by raising them, then drill your lower back into the floor. Maintain stationary arms as you rotate one side of your hips and bring your legs to the floor. Rotate back to the center and then to the other side.
Pro Tips
- Contract your abs before executing the weighted windshield wiper.
- For a more challenging experience, try bringing down a leg and raising it back up every time you rotate back to the center.
- The Russian Twist (Weighted)
The weighted variation is one of this list’s most challenging weighted ab workouts. The reason it is called the “Russian Twist” remains a mystery, but one thing is certain, it does quite a good job at developing both the waist muscle and obliques – these are the primary target muscles. It is guaranteed to set your rectus abdominis on fire.
How to Execute the Russian Twist
With flat feet and bent knees, sit on the floor. Maintain an inclined 45-degree sitting position by sitting upright. Hold either a medicine ball, dumbbell, or a small weighted plate with both hands. Make sure your arms and the weight are placed in front of you. Initiate a Russian twist by rotating your upper body to the right and the left, bringing the weight to meet the floor each time you twist.
Pro Tips
- Make sure your torso remains in the same position throughout the body movement.
- For a more challenging workout experience, lift your feet into the air as you twist – this will challenge your stabilizers and core muscles even more as you will find yourself fighting hard to maintain balance.
- The Cable Woodchop
The name of this workout variation gives away an idea of its nature. The cable woodchop workout mimics chopping wood with a swinging sledgehammer or an axe. This exercise is a genius invention. It involves the use of an adjustable cable machine. Its rotational movement primarily targets your waist muscles and thighs.
How to Execute Cable Woodchop
Connect the handle of a resistance band to an adjustable high cable pulling machine and then stand side-on to the handle. With both hands, reach and grab the handle, contract your abs and then slightly bend your knees. In a diagonal movement, move your hands from high to low as you rotate your upper body 180 degrees. Go back to a starting position and then repeat this move.
This weighted ab workout variation can also be done with a more horizontal action. To do so, set the handle of your resistance band to about shoulder level or a low-to-high woodchop. It can also be done by leaving the handle at knee level.
Pro Tips
- If you can’t afford an adjustable cable machine, you can execute this workout almost as effectively by fixing a resistance band to a suitable anchor.
- The Pallof Cable Press
This anti-rotation exercise primarily targets the rectus abdominis, transverse abdominis, and obliques. It was invented by John Pallof (a physical therapist), and it teaches a weight lifter how to resist unwanted body movement same time building a toned and strong midsection. It involves similar body movements as executing a non-rational plank. It is also an ideal exercise for athletes.
How to Perform Pallof Cable Press
Connect the handle of a resistance band to a cable-pulling machine and then adjust it to shoulder level. Assume a sideways standing position in the middle of the cable machine, and with feet shoulder-width apart, firmly hold the handle with one hand. Contract your core and then bring both hands to meet at your chest. Fight off the rational pull from the machine as you extend your arms in front of you and above your head. Return to the starting position and then repeat these moves. After completing a set, rest for a while and then switch sides.
Pro Tips
- Contract your abs after assuming a proper form before executing the press
- For more intense training, pause for a few seconds after extending your arms in front of you.
- Stability Ball Crunch (Weighted)
The stability ball crunch is among the weighted ab workouts that primarily target the rectus abdominis. The stability ball crunch is a popular crunch variation that tends to be ineffective if the bodybuilder is capable of executing more than 20 to 30 reps with ease. This workout becomes much more effective when weight is added, and the range of motion is increased with a stability ball.
How to Perform a Weighted Stability Ball Crunch
Hold a weight plate in your hands while sitting on a stability ball. Allow the ball to occupy the natural curve of your lumbar spine by extending your feet outward and leaning backward. Allow the plate to rest on your chest. Curl your shoulders towards your hips by flexing your spine. Stretch your abs after leaning backward, and then repeat this move.
Pro Tips
- You may need an immovable object like the bottom of a wall to brace your feet, depending on how heavy your plate is.
- For maximum results, contract your abs at the top of each rep.
- Holding the weight plate behind your head will make this weighted ab workout more challenging.
- The Single-Arm Overhead Press
All the variations of standing overhead pressing indirectly involves the core, and the single-arm overhead press is no different. Being a one-sided or unilateral exercise, it puts the midsection muscles under intense pressure. Executing single-arm overhead presses is like killing two birds with a stone as it works abs and shoulders simultaneously. Its target muscles are the obliques, transverse abdominis, and rectus abdominis.
How to Perform Single-Arm Overhead Press
Assume a standing position with feet shoulder-width apart and slightly bent knees. Raise and maintain a kettlebell or dumbbell at the shoulder level, contract your core, and then bring your shoulders down and backward. Lift the weight overhead and at full arm’s length. Return the weight to your shoulder level and repeat this body movement.
Pro Tips
- Always engage your abs to maintain a rigid and upright torso.
- Avoid leaning to the sides when lifting the dumbbell or kettlebell.
- Executing this exercise while half-kneeling will make your dumbbell or kettlebell feel heavier, eliminating your legs from the body movement.
- Side Bend with Weights
As simple as this weighted workout may sound, the majority of bodybuilders go about it the wrong way. Ill-informed weight lifters try to work both sides and save time, and as such, hold a dumbbell in both hands while they bend. At this point, the exercise becomes ineffective as both weights will cancel each other out. An effective side bend with weights involves the use of only one dumbbell. This way, you’ll be ensuring your abs get the most out of this workout.
This weighted ab workout primarily targets the obliques and rectus abdominis.
How to Execute a Side Bend with Weights
With slightly bent knees, assume a standing position with feet shoulder-width apart. In one hand, firmly hold a kettlebell or dumbbell. While maintaining hips-square shoulders, extend the weight away from your thigh as you bend to the opposite side. Go back to the starting position. Execute as much rep as you can and then switch sides.
Pro Tips
- To fire up your obliques, you can bend to the side the weight after each rep.
- The Saxon Side Bend (Weighted)
This exercise was inspired by Arthur Saxon, the famous late 19th-century and early 20th-century strongman from Germany. He was very popular for his incredible ability to lift weights. He also invented a handful of exercises, most of which are still executed in the present day, and the Saxon side bend is one of them. This is also one of the most effective ways to train your core, using a dumbbell, medicine ball, weight plate, or kettlebell.
How to Execute Weighted Saxon Bend
Assume a standing position with feet shoulder-width apart and slightly bent knees. Raise your weight over your head and at full arm’s length, and then bend over to the right and as far as you can go without feeling any pain. Return to the standing position and then bend over to the opposite side. Repeat this body movement for as long as you can.
Pro Tips
- Avoid twisting your hips or shoulders.
Conclusion
For those who can’t afford to visit the gym and, for some reason, do not have weights at home, bodyweight ab exercises are great options. Especially as it requires nothing other than a folded towel or mat to lie on. Plus, it is an exercise that can be done anytime and anytime. To challenge your core, though, you may need more than your body weight, especially if a completely stunning physique is what you desire.
Engaging in weighted ab workouts allows you to train your abs the way you train your chest and other muscle groups with just fewer reps, yielding incredible results.