While you may see gym-goers performing endless sets of sit-ups and crunches in an attempt to slim down their midsections, your abdominal muscles should be treated like any other muscle group. If you can perform more than 25 repetitions of an exercise, you probably need to increase the intensity of the exercise. One way to do this is by adding resistance in the form of free weights, explains the American Council on Exercise, or ACE. By working your abs with weights, you'll tone your stomach, improve your balance and posture and prevent injury to your lower back.
Seated Plate Twists
Step 1
Sit on the floor or an exercise mat with your knees bent and your feet on the floor. Hold a plate weight in front of your chest with both hands.
Step 2
Keeping your back straight, slowly twist your torso from side to side, touching the weight to the floor to either side.
Step 3
Increase the intensity of the exercise by leaning back to a 45-degree angle and lifting your feet off the floor, balancing on your tailbone as you twist the weight from side to side.
Dumbbell Side Bends
Step 1
Stand with your feet shoulder-width apart holding a dumbbell in one hand at your side. Place your other hand on your hip for stability.
Step 2
Bend from your waist as you slowly lower the dumbbell toward the floor as far as possible, keeping your back straight and your shoulders pulled down and back throughout the movement.
Step 3
Hold the lowered position briefly before returning to an upright position. Switch arms to work the opposite side of your abs. Your waist should be the only point of movement on your whole body.
Stability Ball
Step 1
Choose a fitness ball that allows your knees to bend at a 90-degree angle with your feet flat on the floor when seated on it. The more you inflate the ball, the more difficult the exercise will be.
Step 2
Perform dumbbell and barbell exercises for other parts of the body on a stability ball instead of a flat bench. While a bench stabilizes your body for you, performing free weight exercises---such as bench press, flyes, lying triceps extensions or seated shoulder press---on a stability ball engages your abdominal muscles to maintain balance.
Step 3
Perform any free weight exercises on a stability ball with the assistance of a spotter due to the greater risk of slipping or dropping a weight.
Tips and Warnings
- Perform each exercise slowly and with proper technique for maximum benefits. Give your abs at least one full day to recover between workouts.
- Talk to your doctor before beginning any new weight training program.
Things You'll Need
- Plate weights
- Dumbbells
- Stability ball
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