5 Ways to Tone Your Abs with Weights

5 Ways to Tone Your Abs with Weights

Load up your exercises to seriously sculpt your core.

Weighted core exercises build abdominal strength and torch fat, says Nick Rodocoy, a trainer in New York City. Basically, they put you on the fast track to flat abs. But throwing a weight on your back in a plank won't cut it. When using weights, you have to keep your movements smart and controlled, says Rodocoy. And you have to challenge your core muscles to stabilize by using a weight to offset your balance. "Your abdominal muscles work in all directions, not just up and down, so it's important to work different rotations and stability movements," he says.

Roll Back and Up

Sit with your legs extended straight out in front of you, feet flexed. Hold the medicine ball in front of you at shoulder level, arms straight. Keep your chest up and back straight (A). Contract your core and glutes, then slowly roll back until your back is flat on the floor and the ball is directly overhead (B). From that position, bring your chin to your chest and slowly roll back up to the starting position. That’s one rep.

Med Ball Russian Twist

Sit on the floor with your knees bent and your feet flat. Hold a medicine ball, with your arms straight out in front of your chest. Lean back so your torso is at a 45-degree angle to the floor (A). Brace your core and rotate to the right as far as you can (B). Pause, then reverse your movement and twist all the way back to the left as far as you can (C). 

Reverse Wood Chop

Stand with your feet shoulder-width apart. Grab a dumbbell and hold it with both hands just outside your left ankle (A). Brace your core, and in one movement pull the dumbbell up past your right shoulder as you simultaneously rotate your torso to the right (B). Reverse the movement to return to the starting position. Complete the prescribed number of reps to your right side, then do the same number starting with the dumbbell just outside your right ankle, rotating to your left. 

Front Plank with Weight Transfer

Assume the plank position with a light weight to the outside of your right elbow (A). Pick up the weight with your right hand(B) and pass it to your left hand (C). Place the weight to your left (D). Move the weight back to the other side. That’s one rep. Make sure you brace your abs to keep your torso from rotating as you lift the weight. 

Med Ball Side Rotation

Grab a medicine ball and stand sideways about three feet from a brick or concrete wall, with your left side facing the wall (A). Hold the ball at chest level with your arms straight and rotate your torso to your right. Quickly switch directions and throw as hard as you can against the wall to your left (B). As the ball rebounds off the wall, catch it and repeat the movement. Complete the prescribed number of repetitions, then repeat with your right side facing the wall.