Looking for a new workout to challenge your abs? Using a weight plate can be an effective way to add resistance to your ab exercises and help build a stronger core. Here are some ab workout ideas that incorporate the use of a weight plate.
Plate Russian Twist
Sit on the floor with your knees bent and feet flat. Hold a weight plate with both hands and lift your feet off the ground, balancing on your tailbone. Twist your torso to the left, bringing the weight plate towards the left hip. Then twist to the right, bringing the plate towards the right hip. Continue twisting back and forth for several reps.
Plate Sit-Up
Lie on your back with your knees bent and feet flat. Hold a weight plate with both hands and extend your arms towards the ceiling. Engage your abs and sit up, bringing the weight plate towards your feet. Slowly lower back down to the starting position and repeat for several reps.
Plate Overhead Crunch
Lie on your back with your knees bent and feet flat. Hold a weight plate with both hands and extend your arms overhead. Engage your abs and lift your shoulders off the ground, bringing the weight plate towards your knees. Lower back down and repeat for several reps.
Plate Plank Drag
Start in a plank position with a weight plate beside your right hand. Reach your left hand under and across your body, grasping the weight plate. Drag the plate across to your left side and place it beside your left hand. Repeat on the other side, dragging the plate back to the right. Continue alternating sides for several reps.
Plate Leg Raise
Lie on your back with a weight plate between your feet. Hold onto the plate with your feet and lift your legs towards the ceiling. Lower your legs back down towards the ground, but don't let them touch. Repeat for several reps.
Plate Bicycle Crunch
Lie on your back with your knees bent and feet flat. Hold a weight plate with both hands and extend your arms towards the ceiling. Lift your shoulders off the ground and bring your right elbow towards your left knee, while extending your right leg out straight. Return to the starting position and repeat on the other side. Continue alternating sides for several reps.
Plate Side Plank
Start in a side plank position with a weight plate in your top hand. Lift your hips up towards the ceiling and hold for several seconds. Lower your hips back down to the ground and repeat for several reps. Switch to the other side and repeat.
Plate Toe Touches
Lie on your back with your legs extended towards the ceiling and a weight plate in your hands. Engage your abs and lift your shoulders off the ground, reaching the plate towards your toes. Lower back down and repeat for several reps.
Plate Oblique V-Up
Lie on your back with your legs extended towards the ceiling and a weight plate in your hands. Engage your abs and lift your shoulders off the ground, reaching the plate towards your left foot. Lower back down and repeat on the other side. Continue alternating sides for several reps.
Plate Flutter Kicks
Lie on your back with your legs extended towards the ceiling and a weight plate between your feet. Engage your abs and lift your shoulders off the ground. Flutter kick your feet up and down, keeping the plate steady between your feet. Continue for several reps.
Plate Lateral Flexion
Stand with your feet shoulder-width apart and hold a weight plate with both hands. Lean to the left, bending at the waist, while keeping your arms extended towards the ceiling. Return to the starting position and repeat on the other side. Continue alternating sides for several reps.
Plate Standing Twist
Stand with your feet shoulder-width apart and hold a weight plate with both hands. Twist your torso to the left, bringing the plate towards the left hip. Then twist to the right, bringing the plate towards the right hip. Continue twisting back and forth for several reps.
Plate Woodchoppers
Stand with your feet shoulder-width apart and hold a weight plate with both hands. Start with the plate held high to one side, then twist your torso and chop the plate down towards the opposite hip. Return to the starting position and repeat on the other side. Continue alternating sides for several reps.
Plate Squat with Twist
Stand with your feet shoulder-width apart and hold a weight plate with both hands. Squat down, keeping your back straight and your knees behind your toes. As you stand back up, twist your torso to the left, bringing the plate towards the left hip. Then twist to the right, bringing the plate towards the right hip. Continue squatting and twisting for several reps.
Adding a weight plate to your ab workouts can help increase intensity and build a stronger core. Be sure to start with a weight that is appropriate for your fitness level and gradually increase as you get stronger.