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Once your dietary concerns are out of the way, it’s time to train those abs! Abs are just like any other muscle group, but smaller than most. That means you need to train them and let them recover just like any other muscle. So we recommend doing this weighted ab workout no more than every other day making sure to allow your abdominal muscles to recover completely.

All you will need for this workout is a single dumbbell. You may pick the weight of your choice or use no weight at all (this depends on your physical capability) and do as follows:

The Workout

There are four total exercises and for each exercise, you will do 4 sets of 10-15 reps with only 20 seconds of rest in-between. If you cannot handle this layout, you may extend your rest period slightly or break the sets into “mini sets” but make sure to complete the same total number of reps.

Dumbbell Straight-Arm Crunches

In this abs routine, you’re going to lay flat on your back with your knees bent. Hold the dumbbell out straight above you and continue to push the dumbbell straight towards the ceiling as you crunch.

4 sets of 10-15 reps.

Dumbbell Reverse Crunches

Lay flat on your back again for this one but this time, place a dumbbell between your feet with your knees completely bent and thighs pointing straight up. Hold on to the dumbbell with your feet and bring your legs up toward your chest making sure your lower back gets off the ground. Focus on using your abs to pull your legs up and not getting momentum from your knees or feet. 

4 sets of 10-15 reps.

Rotating Mountain Climbers

For this one, get into a regular push-up position. Now, similar to mountain climbers, you will be driving your knees upward but will also do a twist as you do so. So you drive your knees to your opposite elbow as you twist your core.

4 sets of 10-15 reps each way.

Dumbbell Woodchops

Stand with a single dumbbell held by both hands and start off by turning your shoulders completely to one side, keeping the dumbbell low. Rotate your shoulders to the opposite side as you raise the dumbbell up high above your head in the process. Focus on engaging your core with the twists.

4 sets of 10-15 each way.

These core exercises, as well as other fat burning workouts,will help you get six pack abs and lead a healthier, more active life.

For this workout, all you’ll need is a dumbbell so it can be done almost anywhere! Grab a dumbbell and try this weighted ab workout for stronger 6 pack abs:

Looking for an in-depth theory of getting hardcore shredded abs? We’ve compiled a whole list of workouts and exercises you can do to make your abs leaner and stronger, and then we put it all in an easy-to-use, easy-to-read program just for you. Click here to check out our “Six Pack Shred” program!

If you want to normalize your body fat percentage, give these six pack ab workouts a try. Feel free to share this if you liked it! Leave any comments or questions down below!

UP NEXT: Six Pack Abs Frequently Asked Questions

Editor’s Note: This post was originally published on April 13, 2018, and has been updated for quality and relevancy.