Build Strong, Defined Abs in Just 5 Days (With Weights!)
Want to strengthen and sculpt your upper abs, lower abs, obliques, glutes, and six-pack muscles? This free 5-day ab challenge is perfect for you! It combines the five best weighted ab exercises into one smart, effective program that takes just seven minutes a day. Whether you’re a beginner or advanced, each workout includes modifications so you can adjust the difficulty.
Why Should You Add Weights to Ab Workouts?
I absolutely love weighted core exercises—and here’s why:
- More Resistance = Better Results – Dumbbells make your ab workouts harder, forcing your muscles to work in new ways.
- Real-Life Strength – These moves mimic everyday actions like carrying groceries, lifting kids, or shoveling snow. Training with weights helps you move safer and stronger in daily life.
- No More Plateaus – Adding weight keeps your progress going, so you keep seeing results.
- Bonus Benefits – Stronger core muscles mean better posture, balance, and stability, plus less risk of injury and back pain.
The 5 Best Weighted Ab Exercises (Full Breakdown)
1. Weighted Dead Bug + Russian Twist
Muscles Worked: Deep core (transverse abdominis), upper/lower abs, obliques, hips, shoulders, and back.
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How to Do It (Step-by-Step):
- Lie on your back, knees bent at 90 degrees, feet off the floor. Hold dumbbells straight up over your chest.
- Take a deep breath in, letting your belly expand.
- Exhale, engage your core, and slowly lower your left leg and right arm toward the floor (keep them straight!).
- Pause, then return to the starting position.
- Repeat on the other side—lowering your right leg and left arm this time.
- After two reps, roll up into a seated Russian twist:
- Lean back slightly, knees bent, feet on the floor (or lifted for more challenge).
- Rotate to your right side, tapping the dumbbells near your hip.
- Twist to the left side, tapping again.
- Repeat the whole sequence!
Easier Option: Skip the twist and just do alternating dead bugs.
2. Quarter Turkish Get-Up
Muscles Worked: Upper/lower abs, obliques, shoulders, chest, and triceps.
How to Do It (Step-by-Step):
- Lie on your back, right arm holding a dumbbell straight up toward the ceiling. Left arm is out to the side for balance.
- Bend your right knee, foot flat on the floor near your hip.
- Push through your right heel and left elbow, lifting your shoulders and torso off the ground. Keep your right arm locked straight the whole time!
- Hold for a second—your chest should face forward, not up at the ceiling.
- Slowly lower back down, keeping control.
- Repeat all reps on one side before switching.
3. Dumbbell Sit-Up + Alternating Chop
Muscles Worked: Lower/upper abs, obliques, shoulders, and back.
How to Do It (Step-by-Step):
- Lie on your back, knees bent, feet flat. Hold one dumbbell with both hands above your chest.
- Engage your abs, then sit all the way up, bringing the dumbbell down to the outside of your left hip (like you’re chopping wood!).
- Lower back down slowly.
- Next rep, sit up and chop the dumbbell to your right hip.
- Keep alternating sides!
Easier Option: Skip the sit-up and just do Russian twists with the dumbbell.
4. Staggered Squat + Rotational Crunch
Muscles Worked: Legs, glutes, quads, hamstrings, hip flexors, lower back, and core.
How to Do It (Step-by-Step):
- Stand with feet hip-width apart, then step your left foot slightly forward into a staggered stance.
- Hold a dumbbell horizontally at your chest (grip the heads).
- Squat down, keeping knees in line with your toes.
- Stand back up, driving through your front heel.
- Immediately lift your right knee and twist to bring it toward your left elbow, squeezing your side abs.
- Lower slowly and repeat.
- Switch legs after all reps!
5. Plank Row (Renegade Row)
Muscles Worked: Back (lats, rhomboids), biceps, triceps, shoulders, and core.
How to Do It (Step-by-Step):
- Start in a high plank, hands on dumbbells, wrists under shoulders, feet shoulder-width apart.
- Keep your core tight—don’t let your hips twist!
- Row one dumbbell up toward your ribs, elbow close to your body.
- Lower it back down, then row the other side.
- Alternate arms, staying strong and stable.
Easier Option: Drop to your knees or put dumbbells on a bench.
How This 5-Day Challenge Works
This program builds on our 7-Day No-Equipment Ab Challenge but adds weights to make it tougher and more effective. Every workout is just 7 minutes, with no repeats to keep things fun and challenging. You can do it alone or add it to your regular workouts.
Daily Workout Plan
- Day 1: [7-Minute Weighted Mat Abs](YouTube Link) *(Need: 10-15 lb dumbbells)*
- Day 2: [7-Minute Standing Abs](YouTube Link) *(Need: One 10-20 lb dumbbell)*
- Day 3: [7-Minute Strong Abs](YouTube Link) (Need: One 15 lb dumbbell)
- Day 4: [7-Minute Standing Circuit](YouTube Link) (Need: One 15 lb dumbbell)
- Day 5: [7-Minute No-Repeat Core](YouTube Link) (Need: One 15 lb dumbbell)