Score that hurts-so-good abs soreness by adding a weight to your workout.

By By Mike Donavanik
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This lower abs workout with weights will tone and tighten your core in just 10 minutes. No dumbbell? Don't worry! Every move in this workout can be done with or without a weight. But keep in mind that by adding a single dumbbell (or a small medicine ball or kettlebell), you'll fatigue your muscles much faster and really set your abs on fire. (Translation: It'll really hurt to laugh tomorrow.) Blast through these moves for an intense abs-focused workout, or tack on a lower body booty workout and upper body arm workout for a full body burn.

How it works: Do each of the moves in the video. If you want more of a sweat, repeat this circuit one or two more times for a 20- to 30-minute lower abs workout.

4-Count Crunch

A. Lie faceup with legs extended in the air, shoulders slightly elevated off the floor, holding onto the dumbbell at the chest.

B. Keeping the shoulders elevated, move the weight backwards, so the arms are extended overhead.

C. Pull the weight back to the chest.

D. Crunch up and reach the weight toward the toes.

E. Lower down to starting position.

Continue for 1 minute.

Oblique Shredder

A. Lie faceup with weight in the right hand, right arm and right leg bent, left leg extended, slightly elevated off the floor, with the left hand supporting the head.

B. Crunch up and pull the left leg up, while reaching the weight to the left toe.

C. Return to starting position.

D. Sit up and lift the entire torso off the floor, while simultaneously pulling the left leg off the ground; again reaching the weight to the left toe.

E. Lower back down to starting position and repeat the sequence.

Continue for 1 minute, then repeat on the opposite side.

Russian Twist

A. Starting on your butt, knees bent, heels on the floor, slightly lean back with the torso, holding onto the dumbbell, arms slightly extended at belly button level.

B. Keeping the legs still, twist the torso and weight to the left.

C. Reverse the direction and smoothly twist the torso all the way to the right.

D. Keep the movements slow and controlled the entire time to ensure full rotation in the torso. Avoid unnecessary and jerky movements.

Continue for 1 minute.

Cannonball Crunch

A. Lie faceup with legs extended, heels on the ground, arms extended overhead, holding onto the weight with both hands.

B. Keeping the low back on the floor, exhale and pull the upper and lower body into a ball, reaching the weight toward the toes.

C. Return to starting position.

Continue for 1 minute.

Single-Side Roll-Up

A. Lie faceup with both legs extended, weight in the right hand, right arm extended directly over the chest, left hand supporting the head.

B. Pulling the belly button into the spine, exhale and lift the upper body off the floor, reaching the right hand straight overhead, keeping the shoulders square the entire time. The upper and lower body should form a 90-degree angle at the hips.

C. Inhale and lower the upper body back down, slow and controlled, one vertebra at a time.

Continue for 1 minute, then repeat on the opposite side.

Figure 8-Up

A. Lie faceup with legs extended, arms extended by the side, weight in the right hand.

B. Crunch up and pull the left leg off the floor. Simultaneously pass the weight underneath the leg into the left hand and lower back down.

C. Crunch up and pull the right leg off the floor, passing the weight underneath the leg into the right hand and lower back down.

D. Continue to alternate each rep.

Repeat for 1 minute.

Sit-Up

A. Lie faceup with knees bent, heels on the floor, holding onto the weight at the chest.

B. Perform a full sit-up.

C. At the top of the movement, press the weight overhead.

D. Slowly lower back down to starting position.

Continue for 1 minute.

V-Up

A. Lie faceup with legs and arms extended, toes pointing up. Holding onto the weight with both hands.

B. Pull the upper and lower body off the floor, reaching the hands to meet the toes.

C. Lower down to starting position.

Continue for 1 minute.

Don't forget to subscribe to Mike's YouTube channel for free weekly workouts. Find more of Mike on Facebook, Instagram, and his website. And if you're looking for full-length 30+ minute workouts, check out his newly launched subscription site MIKEDFITNESSTV.

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