Plates and other free weights like dumbbells raise the intensity of your ab workouts. Weighted plates usually grace the ends of barbells to provide weight for exercisers to lift with the bar, but holding onto the plates and lifting them with your abdominal muscles is just as effective for workouts.
Straight Arm Crunch
The straight arm crunch with a plate is a variation of a floor crunch. Instead of the legs resting on the floor, they extend toward the ceiling. This increases the difficulty of keeping the pelvis stable while you crunch. Raising the arms above you and holding a plate add weight too. To perform this exercise, lie on your back with your arms and legs pointing at the ceiling. Hold a plate between your hands. Then, squeeze your abs and raise the plate and your shoulders toward the ceiling.
Weighted Ball Crunch
The weighted ball crunch is also more challenging than a floor crunch. Not only do your abs have to contract to keep you stable on an exercise ball, but the weight behind your head makes your upper body heavier so your abs work harder to lift it. To perform this exercise, lie with a ball under your back and your feet on the floor. Hold the plate behind your head with your elbows bent out to the sides. Next, squeeze your abs and raise the plate and your shoulders toward the ceiling.
Overhead Side Bends
Side bends target the oblique muscles that run diagonally on the sides of your abdomen. To perform this exercise, hold a plate between your hands with your arms straight overhead. Then, bend to the right from your waist and keep the plate in line with the top of your head. Stand back up straight and repeat to the left. You may also do this exercise holding the plate at your side to make it easier like dumbbell side bends.
Plate Twist
The plate twist is a rotational ab exercise. There are two variations. The easy way to do this exercise is to sit with your legs straight and your back perpendicular to the floor. Hold the plate in front of your chest and alternatively twist side to side. The more challenging version involves leaning your upper body back halfway to the floor and lifting your legs. Position your legs about 30 to 45 degrees from the floor and cross them.
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