Ab Exercises With Weights

Everyone wants to have a set of washboard abs or the six pack abs, but it is easier said that done. To achieve the six pack abs, there is no alternative to rigorous training and consuming healthy as well as balanced diet. When we have been working out for a long period of time, there comes a time, when the regular abdominal exercises, stop giving the desired results. This is when it becomes important to take up measures to challenge the muscles and add more resistance to the workout. The ab exercises with weights is the answer. Although previously, the norm was to perform hundreds of crunches each day, the trend is now shifting in favor of abdominal exercises with weights. The shift in trend can be attributed to the fact, that the results of these ab exercises are visible faster as well as they are long-lasting.

Best Abdominal Exercises using Weights

Different types of weights can be used to perform the abdominal exercises with weights. The ankle weights are the most commonly used and popular types of weights. For doing the standing ab exercises, normally the dumbbells are used. The circular weights used for machine exercises are also used to perform exercises like crunches.

Side Bends
If you are looking for easy ab exercises to do at home with weights, this is the exercise for you. To work the obliques, side bends with weights is counted among the best exercises. Stand with hip width distance between your feet. Hold dumbbell in the right hand and place the left hand behind your head. Gradually bend to the right sideways till you feel a stretch on the left oblique muscles. Hold for a few seconds and come back to the starting position and repeat 10 to 12 times, before you switch sides.

Weighted Crunches
This is exercise is amongst the most effective exercises, hence should be included in the ab workout with weights. Lie on the floor and place the plate weight across your chest. Bend your legs and place the feet on the floor. Exhale and lift your shoulders off the floor to crunch. Hold the position for a few seconds and come back to the starting position and repeat the exercises 15 times.

Reverse Curl
Tie weights around the ankles. Lie on the floor with your arms placed on the sides. Bend your knees and lift your feet off the floor, till the legs are parallel to the floor. Hold the position for a few seconds and come back to the starting position and repeat the exercise. When you do the lower abdominal exercise make sure your back is straight and is not arched.

Leg Lifts
This is one of the ab exercises for women at home, which targets the lower abdominal muscles. Lie on the floor and place the weight plate on your abs. Lift both your legs off the floor till the legs are perpendicular to the floor. Slowly lower your legs, but do not touch them to the floor and lift them up again. Repeat this exercise 12 to 15 times, before you lower your legs onto the floor.

Side Crunches
Place the weight plate on the abs and bend the legs and place the feet on the floor. Interlace your hands and place them behind your neck to support the neck. Lift your shoulders off the floor and try to touch the right elbow to the left knee. Slowly come back to the starting position and repeat the same on the other side as well. Repeat this ab exercise at home 15 times on both the sides.

Most of the ab exercises with weights are similar to the ab exercises without weights and they can easily be included in your abdominal workout. When you are doing the abdominal exercises with weights, if you experience any sort of pain in part, stop doing the exercise. There are chances that you are not doing the exercise properly. Talk to your trainer, before you do the exercise again.