8 Weighted Ab Exercises to Upgrade Your Core Work

Updated on March 12, 2025 at 2:35 PM

PS Photography | Chaunté Vaughn

Ab work can be a drag, but building a strong core is worth it in the long run. A stronger core can help with day-to-day functioning — whether you're lifting heavy bags or dragging yourself up out of bed. Core work is also a fundamental element of just about every exercise you do. If you're looking to build a stronger core (and make life a little bit easier in the process), it might be time to give weighted ab exercises a try.

Weighted ab exercises are a smart way to get the most out of your core work — all you need is a set of dumbbells, a medicine ball, or a couple of handy weight substitutes (such as water bottles or cans of food). If you're new to weighted ab exercises, have no fear. We rounded up a few of the best ab exercises to try with weights.

To get the most bang for your buck when doing these exercises, make sure to choose a weight that feels appropriately challenging. These movements will likely feel much harder than bodyweight ab exercises, so know that it's totally normal to feel your muscles shaking.

Read on to see eight different weighted ab exercises you can add to your workout, plus a recommended number of sets and reps for each. Add a few to the end of your next workout as a core finisher, or turn these weighted ab exercises into a full-on workout by picking five and repeating them like a circuit. As always, listen to your body and feel free to modify or switch to bodyweight as needed.

— Additional reporting by Maggie Ryan and Chandler Plante

Plank Rotations

Twisting in a plank position fires up the core and challenges your balance and stability. Holding a weight will work your upper body, too. If you're struggling to keep up your form, ditch the weights and try this move with just your bodyweight.

Begin in a plank position with your belly button pulled in toward your spin and glutes tight while holding a five-pound dumbbell in each hand. Keep your wrists stiff to protect the joints. Open your feet a little wider than hip-distance apart.
Lift your left hand to the ceiling, twisting through your entire torso — keep the motion smooth and controlled. Your pelvis will rotate, but keep it level without letting it rise or drop.
Bring your left hand back to the floor, and repeat on the other side. That's one rep.
Do three sets of eight to 10 reps.

High Knees

This cardio move targets your core as well as the rest of your body — your shoulders are sure to feel it after just a few seconds.

Hold a lightweight dumbbell at chest height with your arms outstretched.
Run in place, driving your knees up toward your chest.
Keep your core engaged and chest tall while you drive your knees up.
Repeat for 30 seconds; rest for 30 seconds. Repeat for four sets.

Seated Russian Twist

This classic move is great for targeting your obliques. You can do it with your bodyweight alone or add a dumbbell or medicine ball to increase the challenge.

Holding a dumbbell in both hands, sit on the ground with your knees bent and your heels about a foot from your butt. You can also make the move more advanced by lifting your feet three or four inches off the floor, as pictured.
Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight.
Pull your navel to your spine, and twist slowly to the left, bringing the weight to your left side. Keep the movement slow and controlled; focus on your ribs rotating, not your arms swinging.
Inhale to return to the center, then rotate to the right. That's one rep.
Do three sets of 12 to 15 reps.

Plank Row

This compound exercise is a great choice if you want to engage your core and back muscles at the same time. You'll work your abs, challenge your stability, and activate the muscles in your upper back as you row while holding a plank.

Start in high plank, each hand holding onto a dumbbell that is resting on the floor. Step your feet wider slightly wider than your shoulders.
Pull your right elbow back, raising the dumbbell toward your chest, keeping the right elbow close to your torso, abs tight, and hips facing down.
Lower weight to return to plank, then repeat on the opposite side. That's one rep.
Do three sets of eight to 10 reps.

Overhead Reach With Leg Lower

This move challenges both the lower and upper abs to maintain torso stability while your arms and legs move away from your center.

Lie on your back with your arms reaching toward the ceiling, holding one weight with both hands. With your left leg bent and right leg out long, bring your right toes toward the ceiling. This is your starting position.
Lower your arms and leg toward the floor, keeping your lower back touching the mat.
Lift your arms and leg to return to the starting position. That's one rep.
Do three sets of eight to 10 reps on each side.

Low-to-High Wood Chop

This dynamic exercise works your obliques and upper abs while getting your heart rate up. Although this is a full-body move, it doesn't require a lot of space, so you can do it almost anywhere. Use a five- to 10-pound dumbbell or a medicine ball.

Squat and twist left to hold the dumbbell on the outside of your left leg. This is your starting position.
Exhale and lift the weight diagonally across your body, twisting to the right until the dumbbell is above your head. Pivot on your left foot as needed.
Control the weight back to the starting position. That's one rep.
Remember: You're moving with force but also control. Don't give in to the momentum of swinging the weight around.
Do three sets of 10 to 12 reps.

Rocking Plank

This plank variation will build some serious heat. Put your stability to the test and fire up your abs by lifting up each individual leg.

Start in a high plank position, keeping your hands directly underneath your shoulders.
With your back flat and core engaged, life your right leg off the ground and slowly rock your upper body backwards and forwards.
With control, place the right leg back down in a neutral plank position, and repeat with the left leg. That's one rep.
Do three sets of six to eight reps.

Reverse Lunge With Twist

This lunge variation works the entire body, and adding the twist ensures that your abs get a little extra attention. You'll especially feel your obliques firing during this move.

Stand with your feet hip-distance apart, then hold a weight or medicine ball in both hands with your arms outstretched in front of you.
Take a large step back with your right foot, then lower your body until both legs are bent at 90-degree angles. As you sink into the lunge, twist your torso to the left.
Bring your torso back to center with your arms straight, and exhale as you straighten your legs.
Bring your feet back together, and then step back on your left leg, twisting to the right. That's one rep.
Do three sets of eight to 10 reps.

Susi May is the former senior content director of POPSUGAR Fitness. As a past Pilates instructor, she enjoys trying all kinds of workouts (except running).

Maggie Ryan was an assistant editor at PS. A longtime runner and athlete, Maggie has nearly four years of experience covering topics in the wellness space, specializing in fitness, sports, nutrition, and mental health.

Chandler Plante (she/her) is an assistant health and fitness editor for PS. She has over four years of professional journalism experience, previously working as an editorial assistant for People magazine and contributing to Ladygunn, Millie, and Bustle Digital Group.