This 9-Minute Ab Workout Uses One Piece of Equipment to Build a Stronger, More Functional Core

So, your diet has been on point, and you’ve been cranking out tons of situps at the end of your lifts, but still, the set of defined washboard abs you were promised has yet to show up. What gives? You may not be loading your ab exercises sufficiently, according to Jeff Cavaliere, MSPT, CSCS, of Athlean-X. Too many people stick to bodyweight ab exercises, neglecting the principles of progressive overload when it comes to the core.

That’s where weighted ab workouts come in. Recently, Cavaliere shared a nine-minute ab workout that requires just a single weight. Grab a weight plate, dumbbell, medicine ball, whatever you’ve got. The core workout is fully scalable for all fitness levels: beginners can use a 5-pound plate, intermediates a 10-pound plate, and advanced lifters can go up to 25 pounds.

These six exercises hit every part of the core, from the lower abs to the obliques, helping you develop both an aesthetic six-pack and the strength of a functional core.

Related: Should You Do Bodyweight or Weighted Ab Workouts? Trainer Weighs In

9-Minute Ab Workout

Move through the following exercises, performing each for 60 seconds. Take 30 seconds in between exercises for a quick breather, and then move on to the next exercise. For best results, perform this workout five to six times a week.

How to Do Plate Pass Reverse Crunch

1. Begin with the weight on one side of your body, just lower than your hips. Lie on your back and curl your tailbone up, sliding the plate under your bottom and towards the opposite side.

2. Lift your hips enough to pass the plate.

3. Perform for 60 seconds, and rest-pause as needed.

How to Do Hideaway Twisting Leg Raise

1. Lie on your back, holding the weight with extended arms over your chest.

2. Lift your shoulders off the ground, holding that position, and raise straightened legs until shins are close to hitting the plate.

3. Twist your torso at the bottom while keeping shoulders lifted.

How to Do Russian Twist & Press

1. Sit with your legs lifted off the ground, holding the weight in front, and rotate torso side to side, bringing the weight with you.

2. Press the plate overhead as you rotate for extra tension before bringing it down towards the ground. Keep legs off the ground.

How to Do Plate Drags

1. Start in a low plank position with forearms on the ground. Set the weight slightly in front of your arms, but still within reach.

2. Drag the plate across your body with the free hand while maintaining plank form.

3. Alternate sides for 60 seconds.

How to Do Rainbow Bridge Twists

1. Lie on your back, lifting shoulders off the floor and holding weight with arms extended above chest.

2. Slightly lift your body to create a rainbow arc with the plate from left to right.

3. Reach up in the middle and maintain shoulder lift throughout.

How to Do Upper Circle Crunch

1. Lie on your back, lifting shoulder blades off the floor and holding the weight with arms extended above chest.

2. Make big clockwise circles with the upper body. At 30 seconds, switch directions to counterclockwise.

3. Keep shoulders off the floor and plate high toward the ceiling.

Related: Fitness Expert’s Best Home Ab Workout & 7 Intense Lower Ab Exercises Hit Your Entire Core

This story was originally published by Men’s Journal on Feb 5, 2026, where it first appeared in the Health & Fitness section. Add Men’s Journal as a Preferred Source by clicking here.