Everyone harbors areas they wish to strengthen and sculpt. For many, tackling the stubborn “pooch” in the lower abdominal region presents a challenge during workouts.
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Fortunately, there are straightforward exercises that effectively target this area, requiring no equipment and easily done at home.
Explore below for eight weighted ab exercises to incorporate into your routine, along with recommended sets and repetitions.
Use them as a core finisher after your next workout, or transform them into a complete regimen by selecting five and cycling through them circuit-style.
Remember to prioritize your body’s cues, and feel empowered to adapt or switch to bodyweight variations when necessary.
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5-Minute Flat Belly Workout For Losing Weight
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Rotating Plank
Engage your core and build balance and stability with a decline plank. This dynamic version of the traditional plank is intensified with the use of weights, but be sure to leave them out of the equation if your form is struggling.
– Assume a plank position, maintaining a tight core and firm glutes, with a five-pound dumbbell in each hand. Keep wrists steady to safeguard your joints and widen your stance slightly.
– Elevate your left hand towards the ceiling, smoothly twisting your torso without allowing your pelvis to tilt. Maintain control throughout the movement.
– Follow up by returning your left hand to the floor and repeating the exercise on your opposite side.
– Try to Perform three sets of eight to 10 repetitions.
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Elevated High Knees
As you execute high-knee runs in place, be sure to keep your core engaged and your chest upright as you drive your knees up.
This exercise will get your heart rate pumping and promote core engagement for maximum results. Focus on playing with levels throughout the exercise to ensure undefeated success, try these
– Concurrently, hold a lightweight dumbbell at the level of your chest with your arms extended for an additional appreciation into your shoulders. Keep it steady with a series of weights.
– Execute a high-knee run in place, ensuring your core remains activated and your chest upright as you drive your knees upward. *
– Try to Repeat for 30 seconds, then rest for 30 seconds. Complete four sets.
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Seated Oblique Twist
Target your obliques effectively with this seated twist, adaptable with or without additional weight for added difficulty.
– Sit on the ground with knees bent and heels positioned about a foot from your buttocks, grasping a dumbbell with both hands. For an advanced variation, raise your feet slightly off the floor.
– Lean back slightly without rounding your spine, maintaining a straight back.
– Engage your core as you twist slowly to the left, bringing the weight towards your left side. Focus on controlled rotation.
– Return to the center and rotate to the right to complete one repetition.
– Perform three sets of 12 to 15 repetitions.
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Rowing Plank
Engage multiple muscle groups simultaneously with this compound exercise, targeting both your core and back muscles effectively.
– Begin in a high plank position, gripping dumbbells resting on the floor with hands directly beneath your shoulders and feet slightly wider than shoulder-width apart.
– Pull your right elbow upward, drawing the dumbbell towards your chest while keeping your core engaged and hips stable.
– Lower the weight back to the plank position before repeating the motion on the opposite side, completing one repetition.
– Complete three sets of eight to 10 repetitions.
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Torso Stability Reach
Challenge your upper and lower abs with this move that demands torso stability as your arms and legs extend from your center.
– Lie on your back with arms extended toward the ceiling, grasping a single weight with both hands. Keep your left leg bent and extend your right leg.
– Lower your arms and extended leg toward the floor while maintaining contact between your lower back and the mat.
– Return to the starting position by lifting your arms and leg, completing one repetition.
– Perform three sets of eight to 10 repetitions on each side.
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Diagonal Wood Chop
Engage your obliques and upper abs dynamically while elevating your heart rate with this full-body exercise requiring minimal space.
– Squat and twist left to hold a dumbbell outside your left leg.
– Exhale as you lift the weight diagonally across your body, pivoting on your left foot as necessary.
– Return the weight to the starting position with control, completing one repetition.
– Complete three sets of 10 to 12 repetitions.
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Leg-Rocking Plank
Challenge your core stability with this variation of the traditional plank, engaging each leg individually for increased difficulty.
– Initiate in a high plank position with hands beneath shoulders.
– Lift your right leg off the ground and gently rock your upper body backward and forward while maintaining a flat back and engaged core.
– Return your right leg to the ground in a neutral plank position and repeat the movement with your left leg, completing one repetition.
– Perform three sets of six to eight repetitions.
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Twisting Reverse Lunge
Activate your entire body, focusing on the oblique muscles, by moving in that reverse lunge with a twist.
– Keep your feet shorter than hip-width and carry the weight when you hold it in your hands.
– Sit back on the right foot, close, and tilt to the left.
– Lean forward, stand up, and stretch your legs as you exhale before your tense force. Twisting to the right, put one foot in your morning exercise and repeat the movement as you move your left foot back toward the beginning. To complete a repetition
– Perform three sets of eight to 10 repetitions.
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