The word "weights" is used to describe external resistance used on the body to help increase the intensity of exercises. This weight can be in the form of dumbbells, barbells, medicine balls or weight plates. When it comes to stomach exercises, weights can be moved in an arcing motion, thrown or simply held steady.
Push Crunches
Push crunches are performed with a decline bench and a weighted barbell. To do these, lie on the bench with your lower shins anchored under the padded support and the bar held above your chest with your arms fully extended. Once into position, lift your shoulders off the bench and push the bar straight towards the ceiling. After squeezing your abs for a second, lower yourself down and repeat. To make it easier on yourself, have a spotter hand you the bar.
Side Bends
Side bends are oblique exercises that are performed with a dumbbell. To do these, stand with your feet shoulder-width apart and hold the weight in your left hand. After placing your right hand on your hip, bend laterally to your left side, lowering the dumbbell toward the floor. Once you have held this position for a second, bend back to an upright position and repeat. Finish a set of reps and switch sides.
Slams
Slams are stomach exercises that are performed with a medicine ball. To do these, stand with your feet shoulder-width apart and hoist the ball straight above your head. After coming up on your tip toes, forcefully throw the ball directly into the floor in front of you. Pick it back up and repeat.
Russian Twists
Russian twists can be performed with a weight plate or a medicine ball. To use a weight plate, sit on the floor with your knees bent, feet flat on the floor and back at a 45-degree angle. After grabbing the plate, hold it on the outside of your right hip. With your elbows bent, rotate your upper body to the left and bring the plate to your left hip. Continue to rotate back and forth in a smooth motion.
Leg Raises
Leg raises can be done with ankle weights attached to your lower legs. To do these, lie face-up on the floor with your legs straight and arms at your sides. Once you are in position, lift your legs 6 inches off the floor. This is your starting point. From here, lift your legs another 2 to 3 feet in the air. In a smooth and controlled motion, lower your legs back to the starting point and repeat.
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