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Sunday, December 9, 2018

Dumbbell Exercises For Abs

And while you’ll get some results, you’ll need extra intensity and new angles to target your core for a complete ab workout — that’s where dumbbells come in.

With these exercises, you’ll not only hammer your core, but you’ll also boost your total-body stability and strength. (Don’t get mad at us if you’re super sore the next day.)






Dumbbell Exercises for Abs

1. Straight-Arm Climb


Why it works

This is one of the best dumbbell exercises for abs as involves a twist that will work your sides, but will also see you engage your core to keep steady and stable as you lower each shoulder to the ground. It will also work your core to keep your arms out.
How to do it

Lying on your back on the floor, extend your arms straight in front of you, as if you’re bench pressing. Lift your head off the floor. Then, alternating each arm, lift your shoulder off the floor and press as if reaching to climb and lower to the floor, doing the same on the other side.
Reps and sets

3 sets of 20.

2. Swing


Why it works

This move involves a hip hinge that sees you engage your core and also your posterior chain. This is a good addition as it will give your hips some much needed attention. Remember, muffin tops run all around your waistline, not just in front of you.
How to do it

Holding a dumbbell in both hands, bend from your hips and lower the weight between your legs, then push your hips forward to raise it up to the height of your shoulders.
Reps and sets

3 sets of 15.

3. Side Bend


Why it works

As with the last two, it’s important to arm yourself with abs exercises that aren’t all about your front and the popular up-down crunch motion. Side bends are simple and effective for your obliques, which can help your rotational strength.
How to do it

Standing upright, hold a dumbbell in one hand at your side and lower the weight, bending at the hip so that you feel the resistance up your side.
Reps and sets

3 sets of 15 on each side.

4. Crunch


Why it works

OK – so we’ve been preaching about moving away from the standard crunch, but it is still an important exercise in stimulating your abs. It can iron out the negatives of sitting too much throughout the day, too. Adding a dumbbell (or one in each hand) take the resistance to the next level.
How to do it

Lie flat on the floor with your knees bent, hold a dumbbell to your chest with both hands and crunch.
Reps and sets

3 sets of 15.

5. Russian Twist


Why it works

This will hammer your lower abs. By keeping your feet up, you place the strain on both the tops and bottoms of your abs. The twist will put your obliques to work and holding the weights will add extra strain.
How to do it

Begin as if about to crunch, but lift your feet off the ground. Holding a dumbbell, or one in each hand, twist to one side and then the other.
Reps and sets

3 sets of 10.
6. Bow-and-Arrow Squat Pull
Why it works

This brings your back into play, working your lats and the muscles associated with rowing, but also causes your abs to contract as you twist.
How to do it

Standing in the squat position, bend at the waist and lower your chest, reaching your arms to the floor. Form a bow and arrow action by bringing one arm back and bending the elbow and reaching the opposite arm straight to the floor.
Reps and sets

3 sets of 15 reps on each side.
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