Types of Weighted Abdominal Workouts

In order for the abdominal muscles to recover from a workout, abdominal exercises should not be performed on consecutive days. All abdominal exercises do not produce equal results. An effective workout plan is important to save time and effort. Muscle groups, including abdominal muscles, react well to weighted exercises. 

Weighted Cable-Side Crunches

Place a small amount of weight on the cable. The weight may be increased as the person builds endurance and tolerance to the weight. The person should stand on the knees in front of a weighted pulley. Grasp the rope with both hands and pull the rope to the back of the head. Utilize the abdominal muscle to force the pulley down. A set should consist of 10 repetitions and build up to two sets of 10 repetitions. Reverse the motion and repeat the exercise for 10 repetitions.

Weighted Crunches Utilizing an Exercise Ball

A person should lay supine with the arch of the back resting on the exercise ball. Start by holding a five-pound weight plate for ladies and a ten-pound weighted plate for men with crossed arms against the chest. Feet should rest on the floor during this exercise. Exhale while contracting the abdomen, but do not strain the neck and slowly return to the starting position. 

Weighted Twists

To perform a weighted twist, the person should lie on a mat with knees bent and feet secured under a bench. While holding a weighted plate against the chest with crossed arms, raise the back to a 45-degree angle. Turn to the left and then to the right rotating the torso each time. It may be necessary to build up to a set of 10 repetitions and then to two sets of 10 repetitions. Increasing the weight will also add difficulty to the weighted twist.