Things You'll Need:
- Weight plate or dumbbell
- Spotter
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Step 1
Prepare for your ab workout with free weights by warming up your torso. Try doing gentle forward and backward bends for several minutes. Be sure to pull in your stomach when you bend forward and push it forward when you bend backwards. (You may also want to bend your knees during forward bends to take some of the strain off of your lower back.)
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Step 2
Do additional warm-ups with a breathing exercise that works on your oxygen intake and stomach muscles at the same time. Sit on your knees and heels and straighten your spine. Relax your abs and put your hands on your knees, locking your elbows. Exhale hard through your mouth and let your stomach muscles contract as you do. Your inhales will take care of themselves. Pant like this for 60 seconds.
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Step 3
Target your abs specifically by using free weights during crunches. This will strengthen your abs by increasing the resistance during each sit-up. Start with feet on the floor and knees bent. Hold a weight plate or dumbbell on your chest. Slowly lift your upper body towards your knees using your abdominal strength (not your arms or back). Lower yourself back down with resistance.
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Step 4
Enlist the help of a spotter during sit-ups. Having a trainer or workout buddy hold your feet will keep you from lifting your feet and legs off the floor during crunches. A spotter can also evaluate your form, helping you avoid common mistakes (such as using momentum instead of abdominal strength to pull yourself up).
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Step 5
Protect your back by contracting your abdominal muscles during your entire ab strengthening workout. Remember that your lower back and abs depend on each other for support. Using free weights to strengthen your abs can result in back injuries if you keep your stomach muscles relaxed and let the strain of even one repetition fall on your lower back.
