20 Min Abs + Weights: 360° Solution for Lower, Upper & Side Abs
Pamela Reif- Duration
- 22 min
- Level
- Advanced
- Body Focus
- Core
- Est. Calories
- ~158 kcal
A heavy, intense 20-minute weighted ab workout for lower, upper and side abs and waist, with some HIIT for extra burn.
Pamela Reif calls this your one-stop shop for training every inch of the core: lower abs (very heavy with a dumbbell between the feet), upper abs, sides and waist, plus a little HIIT to burn extra calories. She uses 4 kg and 8 kg weights, though a heavy book and a bag packed with heavy items work too. The video runs about 23 minutes.
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Equipment setup
Who Is It For?
Experienced exercisers who already do bodyweight ab work and want a heavier, weighted core challenge at home.
Who Is It Not For?
Not ideal for beginners or anyone with lower back pain, since the weighted lower ab work is very heavy.
Key Benefits
Trains the whole core, lower, upper and side abs and waist, with added weight to build muscle plus some HIIT for extra burn.
Things to Keep in Mind
Keep your lower back protected during weighted leg work, start with a lighter weight and stop if your back or neck strains.
Frequently Asked Questions
Duration
Equipment
Est. Calories
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Recommended Equipment
Dumbbells
Used in this session
Mat
Used in this session