1. Crunch a Bunch
You can use free weights to strengthen abs by simply adding handheld weights to your traditional workouts, forcing your core to work just a little bit more. Make sure that you begin with light weights and work up gradually, as the added pressure can unexpectedly strain your neck, back and more. Begin with your basic crunches, holding a weight in crossed arms at your chest. You can perform classic crunches or work the sides of your abdomen by lifting an ankle to your knee and then crunching towards the ankle. Remember, when adding weight, perform less repetitions than you are accustomed to until you build strength and get used to the added weight.
2. All Three With the V
The "V" is one of the best core exercises out there, and becomes a challenging abdominal exercise with free weights added. Sit upright on the ground with your legs straight in front of you and a hand held weight in each hand. Inhale deeply and as you exhale, lift your legs together to about 90 degrees, pointing your toes. In the same motion, lift your arms so that they are parallel to your legs and lean back slightly, balancing on your hips with a straight spine. Inhale and lower your legs so that they are only a few inches from the ground. At the same time, lift your arms overhead and lower your upper body towards the ground without allowing your shoulders to touch. Exhale and lift back to center with legs lifted to 90 degrees and arms parallel. Repeat the motion 5 times, moving with your breath and strengthening the core with free weights.
3. One Tight Trunk
Tighten and tone abs with free weights using the standing trunk bend. Stand with your feet a bit further than shoulder-width apart. Place a weight in each hand and lift your arms so that your palms are facing the center of your body at shoulder level. Keep your elbows in to your body and your spine lifted tall and straight. Inhale deeply and as you exhale, bend forward at the hips as far as you can without curving the spine. As you inhale, lift back to center. Repeat 5 to 10 times and then allow your weighted arms to rest at your side. Inhale and as you exhale, lean as far to the right as you can comfortable, lifting on the inhale and exhaling down to the left. Repeat 5 to 10 times on each side, strengthening the outer abs with free weights.
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