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Monday, August 15, 2016

6 dumbbell exercises to your abs routine


Instead of old-fashioned bodyweight abs exercises, dumbbell core exercises allow you to quickly and easily add resistance to movements while unlocking a different array of angles and planes for better core activation. Take your core training to the next level and sculpt a six-pack by adding these 6 dumbbell exercises to your abs routine. 






One Arm Dumbbell Otis-ups




Otis-ups are performed as regular sit ups with an addition of weight raising above one’s head during the exercise. The one arm dumbbell otis-up variation shifts weight focus on one side thus adding some stress on obliques too, as you have to keep your body stable throughout the movement. To perform, take a dumbbell and hold it up at the top in a kind of bench press position. Then proceed to sit up by flexing your spine and contracting the abs.

Woodchop




    Hold the dumbbell with both hands up and to one side of your head with arms  outstretched.
Chop the dumbbell down across your body and squat as you go, so the dumbell ends up beside your opposite shin.
Return to the start and repeat. Finish all your reps on one side, then switch sides.

t- puchups




start in a pushup position while holding dummbbells.descend o  the bottom and,as you're pushing up.and extend one hand to the sky.watch that hand with your eyes.repeat and reach up with the other arm.

Crunch





Lie on the floor, holding a dumbbell on your chest.
Contract your abs to lift your shoulders and curl your chest towards your knees.  Pause at the top and squeeze your abs, then lower slowly to the start.

Weighted Crunches





Finally, a simple exercise to end the workout – the weighted crunches. Take a dumbbell in both hands and bring it to the chest level. Perform the sit ups by flexing your spine and focusing on contracting the abs.

Single-Side Vertical Climb





Grab a pair of dumbbells and stand on right leg with left toe pointed out to the side, lightly touching the floor. Bend right arm, bringing dumbbell to just outside of shoulder, and extend left arm up, palm facing forward.

Press right arm overhead and bend left elbow as left knee lifts up toward chest. You should feel your left obliques working to lift knee as high as possible. Return to start. Do 15 reps, and then repeat on opposite side.
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