The abdominal muscles, though usually trained using only resistance from your own body weight, can also be done using external resistance in the form of weights to turn up the intensity. Weights can be anything that can be held, rotated or fastened to the body. The best exercises are those that target all areas of your abdominal region and that are done using proper form.
Hanging Knee Raises
Hanging knee raises are done standing under a pull-up bar. Fasten ankle weights to your lower legs and grab the bar with a shoulder-width, overhand grip. Carefully raise your knees up to your chest and squeeze forcefully. Slowly lower your legs and repeat 15 to 20 times. This exercise targets your lower abs.
Push Crunches
Push crunches work your lower and upper abs and are done using a barbell. Lie on a decline bench with your lower shins hooked under the padded support. While holding the bar above your chest with a shoulder-width grip, lift your shoulders off the bench and push the bar straight toward the ceiling. After holding briefly, slowly lower and repeat for 15 to 20 reps.
Side Bends
Side bends are done with a dumbbell and work your obliques. Stand with your feet shoulder-width apart and hold the dumbbell in your right hand. With your left hand placed on your hip or the side of your head, slowly bend laterally to your right. In a controlled motion, bend back to upright and repeat. Once you have done a set of 15 to 20 reps, switch sides.
Russian Twists
Russian twists are done with a medicine ball. Stand with your feet shoulder-width apart and hold the ball straight in front of your chest with your arms fully extended. In a smooth motion, rotate your upper body back and forth to your right and left sides. When doing this, keep your back straight, your head in line with the ball and do not move your lower body. Aim for 15 to 20 reps.
Medicine Ball Crunches
Medicine ball crunches are done on a stability ball. Lie face-up on the ball with your shoulders and head slightly elevated. While holding the ball at arm's reach behind your head, lift your upper body forward and squeeze your abs forcefully. Slowly lower yourself down and repeat 15 to 20 times.
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