How to Do Ab Exercises Using Free Weights

Fitness is an ever-evolving regimen that demands you take what you are already doing and kick it up a notch for maximum effectiveness. Weights can help add resistance to your workout, which can challenge your core and benefit the muscles of your abdomen, especially when traditional workouts such as sit-ups or crunches alone fail to provide the results you desire. The use of free weights is often an easy way to upgrade your current workout with minimal equipment and skill.

Things You'll Need

  • Free weights
  • Stability ball
  • Workout bench
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Instructions

    • 1

      Do side bends to exercise your obliques. Place one hand behind your head and hold a dumbbell in your other hand. Slowly stretch the hand holding the dumbbell down toward the floor until you feel the muscle on the opposite side stretch to a comfortable limit. Hold for one second and then return to a standing position.

    • 2

      Do overhead bends using a dumbbell to exercise the obliques. Stand holding a dumbbell with both hands over your head. Exhale and slowly bend to the side as far as is comfortable. Hold for a second before you stretch toward the opposite side.

    • 3

      Balance on a stability ball to challenge your core. As you keep the ball from rolling with your legs, this engages your abdominal muscles while you perform a variety of other exercises. Hold a dumbbell on your chest to perform traditional crunches.

    • 4

      Lie back on a smaller stability ball and keep it from moving using the muscles in your stomach and also your legs, which should be kept wide apart for stability. Hold two dumbbells together straight above you. While holding the dumbbells together, stretch both arms to one side while keeping your head and neck straight. Once you feel the stretch on one side, change direction to the other side. Move slowly to provide the most resistance to the muscles engaged in the exercise.

    • 5

      Perform the exercise in step 4 on an exercise bench if you don't have a stability ball. Just be aware of how far you allow your arms to dip on either side, as without a ball there's nothing to obstruct the movement. In both steps 4 and 5, keep the dumbbells together for maximum effectiveness as you stretch to either side.

    • 6

      Breathe properly while you exercise. Proper breathing techniques can provide vital oxygen to your body while you work out. Your body requires oxygen and water to burn fat more effectively. For abdominal crunches or core exercises, breathe out during the effort phase of your exercise, such as lifting your trunk.

    • 7

      Define your reps and sets by the results you wish to achieve. Since you are using weight to build strength and define muscle, aim for lower reps. Do most exercises for at least eight to 10 repetitions, then rest for up to 60 or 90 seconds before you begin another set.