Here’s how weights can help you tone your abdominals.

Incorporating weights into your abdominal exercises can intensify your workouts, melt fat faster, and carve out those desired chiseled abs. Ab workouts with weights are highly beneficial, so incorporating them into your routine is ideal. 

Weighted core exercises help build muscle mass and improve your strength and flexibility. With more flexibility, you’ll likely have better posture and balance and a lower risk of injury. Using weights adds intensity to your fitness regime, providing better results in less time.  

Understanding the process can be helpful before learning some of the ab workouts with weights that melt fat. The science behind using weights and fat-burning is intriguing and can guide your journey to better health.   

The Science Behind Ab Workouts With Weights and Fat Burning

You can experience more calorie burning with ab workouts with weights during exercise for several reasons. First, it increases resistance to help build muscle size and strength, which burns more calories at rest. When you have more muscle, you’ll burn more calories even when done exercising because muscle is metabolically active. 

During exercise, the resistance burns more calories and increases fat loss. It also increases your metabolism to help you maintain or lose weight.  

Building muscle mass promotes increased levels of hormone-sensitive lipase in your bloodstream. The higher levels make your body break down fat cells quickly, promoting fat burning. 

ab workouts with weights melt fat

#1: Weighted Russian Twists

Weighted Russian twists target your internal and external obliques and your rectus abdominis, or the muscle that creates a six-pack. This ab workout with weights promotes core stability and spinal support. It also improves rotational movement, decreases your risk of injury, and has high fat-burning potential.

Here’s how to do it:

  • Sit on the floor with your legs in front of you and hold a weight with both hands.
  • Lift the weight to chest level and lean back slightly while engaging your abs.
  • Bend your knees and raise your feet a few inches from the floor.
  • Twist your midsection, moving your arms in the same direction. Let your arms follow your body rather than lead so it doesn’t disrupt core engagement. 
  • Hold the position for a few seconds and exhale as you return to the starting position.
  • On the inhale, twist your body to the opposite side.
  • Continue switching from side to side for as many reps as you prefer. 

#2: Dumbbell Side Bends for Ab Workouts With Weights

The dumbbell side bend exercise strengthens your internal and external oblique muscles and tones your waistline. You’ll want to focus on maintaining proper form and breathing. Proper form involves a neutral position for your head and neck and an engaged core. 

Here’s how to do it:

  • Stand up straight. Then, keep your feet shoulder-width apart throughout the exercise.
  • Pick up a weight with your right hand, and then move your palm toward your hip.
  • Put your left hand behind your head.
  • Bend to the right side as far as possible and hold the position for 30 seconds. 
  • Do the same thing on the opposite side, alternating for two or three sets. 

#3: Plank with Dumbbell Rows

Plank with dumbbell rows targets your back, shoulders, and core muscles. It has a dual benefit of core stabilization and muscle building. You’ll want to focus on stability as you rotate your arms. 

Here’s how to do it:

  • You’ll start in a high plank position but have your hands on a pair of weights. 
  • Engage your core, keep your body straight, and ensure your hands are shoulder-width apart while your feet are hip-width apart.
  • With your elbow close to your body, row one weight toward your ribs. Rowing means you pull the weight backward until it’s near the side of your chest. 
  • Repeat the movement with the opposite arm and continue for as many repetitions as you want. 

#4: Weighted Leg Raises

Weighted leg raises lead to lower abdominal toning and hip flexors strengthening. This exercise can be challenging, so be patient with yourself. You’ll get better each day you do it.

Here’s how to do this ab workout with weights:

  • Sit on the floor with a weight between your feet. 
  • Lay back and lift the weight with your feet until they are pointed straight toward the ceiling. 
  • Slowly lower your legs, but don’t let them touch the floor. 
  • Continue this movement until you’ve completed your desired reps. 

#5: Weighted Bicycle Crunches

Bicycle crunches are a classic exercise, and incorporating weights can intensify fat-melting effects. It targets your abdominal region and strengthens your core. This exercise also focuses on your hip flexors and oblique muscles. 

Focus on maintaining proper form while doing this exercise to get the full benefits and avoid getting injured. Proper form involves a tight core, keeping your elbows close to your body, and flexing your legs.  

Here’s how to do it:

  • Start by lying on your back. Then, bend your knees while raising your legs to a 90-degree angle. 
  • Hold your weights with your palms facing upward. 
  • Raise your shoulders slightly and move one knee toward your chest.
  • With the opposite arm, lift your weight and do a bicep curl.
  • Repeat the movement with the other sides.
  • Rotate your legs and arms as quickly as possible without losing form, as if riding a bicycle. 
  • Continually alternate between the two sides until you’ve completed your desired reps.

#6: Dumbbell Dead Bug for Ab Workouts With Weights

A dumbbell dead bug strengthens deep core muscles and promotes fat burn. This ab workout with weights involves the transverse abdominis, lower abs, shoulders, back, and hips. 

Here’s how to do it:

  • Lay on your back with a weight in each hand. 
  • Raise your arms and legs straight into the air before bending your knees. 
  • Lift your upper body off the floor, and engage your core to hold the position. 
  • Straighten and lower one leg and drop the opposite arm without touching the ground. 
  • Repeat the exercise with the opposite sides, and continue alternating until you’ve reached your rep goal. Aim for ten reps on each side of your body, but if you can’t do it, push yourself as long as possible. 

#7: Cable Rotation for Ab Workouts With Weights

A cable rotation exercise targets core muscles with a focus on your obliques. This rotational exercise promotes burning fat, and you’ll use cable machines to accomplish it. 

Here’s how to do it:

  • While standing in front of the cable machine, position your feet shoulder-width apart. 
  • Adjust the cable to chest height before grabbing the handle with both hands.
  • Stand at a distance that creates tension on the cable while keeping your core engaged and arms straight.
  • While pulling the cable across your body, rotate your torso and hold the position for a few seconds.
  • Repeat the movement, switch to the other side, and match the number of reps you did on the first side.  

#8: Weighted Sit-Ups

Weighted sit-ups are a beneficial way to elevate traditional sit-ups. This exercise focuses on your abdominal muscles to strengthen your core and enhance calorie burn. It also promotes stabilization and total-body strength. 

Here’s how to do it:

  • Sit on the floor and hold your weight against your chest.
  • Lower your back until you’re lying on the floor. 
  • With your feet flat, bend your knees to a 90-degree angle. 
  • Engage your core. Then, lift your upper body as far as you can. Aim for your forearms to touch your thighs without moving your hips and feet from the floor. 

#9: Renegade Rows for Ab Workouts With Weights

Renegade rows are an exercise that combines planks with dumbbell rows. They target multiple muscle groups and maximize fat loss. Specifically, this exercise targets your core and upper back. 

Here’s how to do it:

  • Begin the exercise in a plank position, but have your hands on weights. 
  • Your shoulders should be directly over your wrists, and your feet should be hip-width apart. 
  • Focus on maintaining proper form with your body in a straight line while engaging your core and glutes. 
  • Row one weight toward your ribs before repeating the movement on the opposite side, alternating for three sets of eight reps. 

#10: Hanging Knee Raise with Dumbbells

Hanging knee raises with dumbbells involves added resistance to the traditional exercise. It helps sculpt your lower abs and obliques while promoting fat loss. Rest for at least thirty seconds between reps as you do this ab workout with weights. 

Here’s how to do it:

  • Place a weight between your feet before using an overhand grip to grab a pull-up bar. 
  • Bend your knees. Then, lift them toward your chest, holding the weight between your feet. 
  • Hold the position briefly while engaging your abs before repeating it for three sets of fifteen reps. 

Final Thoughts on Ab Workouts With Weights

Ab workouts with weights promote burning fat, strengthening your core, and toning your body. They can help you improve your general fitness level and stability. You’ll also experience a boost in confidence and feel good about the differences you notice in your body. 

Follow a healthy, well-balanced diet to supplement your ab workouts with weights and achieve the best results. Consistent practice is the best way to melt fat, so follow your exercise regime even on days you don’t want to. Once you start seeing results, you’ll be glad you followed through.