Build Stronger Core With This 15-Minute Weighted Ab Workouts at Home

weighted ab workouts
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Level up your ab routine with this short weighted workouts routine. It is an excellent alternative to equipment-free ab workouts if you want to tone and define your core.

This weighted ab routine targets multiple muscles across your core, including your abdominals.

Achieving sculpted abs and rock-solid six-packs isn’t just about regularly getting in the best workouts for abs.

You’ll have to incorporate workouts to lower body fat and build strength where needed in the body.

This weighted ab workout routine was designed with that in mind.

This abs and core workout with weights is a good example of how to burn fat and begin building core muscles.

It adds loads to your routine to make each move more intense and strenuous. In return, you’ll see far more muscle growth and fat burn.

If you stopped seeing results from your equipment-free ab workout, it’s time to level up to this weighted workout routine for the abs and core.

Weighted Ab workouts: 15-Minute Ab Routine

Weighted Ab workouts: 15-Minute Ab Routine

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Perform 10-15 reps of each exercise and complete 3 sets total. You’ll be spending about a minute on each exercise per set.

1. Plyo Sit-Ups with Med Ball

Plyo Sit-Ups with Med Ball
Image credit: Muscleandfitness.com

Plyometric ab exercises can build both power and strength throughout your core. This move is great for athletes, but can help anyone improve performance and strength!

How to Perform:

  • Start by lying on your back, with your knees bent and your feet flat on the floor.
  • Your toes should be touching a firm, stable wall.
  • Hold a medicine ball in both hands, cradling it to your chest.
  • Next, perform an explosive sit-up and throw the ball at the wall as hard as you can.
  • Catch the ball and safely fall back into the down phase of the sit-up, completing the rep.
  • Perform 10-15 reps per set, for 3 sets per session.

2. Russian Twist

Russian Twist

It’s unclear when this move became extremely popular. Many people point to the scene in Rocky IV in which the Russian opponent, played by Dolph Lundgren, is seen performing the movement. 

At any rate, the Russian twist is an excellent exercise for strengthening the obliques.

How to Perform:

  • Start in a seated position with your feet flat on the floor and your knees bent.
  • Lean your trunk backward until you feel your abdominal muscles engage.
  • Then, with or without a weight in your hands, twist your trunk from side to side, aiming to tap the ground on every rep.
  • Complete 10-12 reps per side for 3-5 sets per session.

3. Wood Chop

Wood Chop

For baseball players, tennis players, any individual using rotational movements in their sport, or simply anyone who wants a shredded core: wood chops are a great choice. This movement is functional and extremely effective.

How to Perform:

  • Start by standing with your knees slightly bent, linking your hands together, or holding a lightweight (if you wish).
  • Bring the weight (or your hands) down toward your right hip to begin the motion.
  • Next, rotate upward toward your left shoulder.
  • Return to the starting position to complete the rep. Repeat on both sides for 10-15 reps for 3-5 sets per session.
  • You should aim to use your hips and core muscles to power this movement as opposed to your arms.

4. Teapots 

Teapots 

Teapots provide a great stimulus for increasing oblique strength. This move uses an asymmetric setup in order to increase the activation of your core muscles.

How to Perform:

  • In standing, hold a weight in your right hand.
  • Next, tip toward your right side.
  • Then, stand back up straight by tightening your core muscles.
  • Complete 10-12 reps per set for 3 sets per session.

5. Battle Ropes: Double Rope Slam

Battle Ropes: Double Rope Slam

Last but not least, I recommend you include this power exercise in your routine. This will provide both cardiovascular exercise and a core strengthening stimulus all in one, neat movement.

How to Perform

  • Grasp the battle rope with both hands.
  • Raise the rope up high over your head, then slam it down to the ground as hard as you can.
  • Then, immediately raise the rope back up, and repeat the motion described above.
  • Complete 10-15 reps for 3 sets per session.

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Bennett Richardson, DPT, PT, CSCS
Bennett Richardson, DPT, PT, CSCS

Bennett Richardson is a physical therapist and writer out of Pittsburgh, PA. He has maintained certification as a strength and conditioning coach (CSCS) since 2014. He then went on to earn a BS in exercise science and a doctorate degree in physical therapy, both from Slippery Rock University. In his free time, Bennett likes to read and exercise.

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