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Best The 4-Week Dumbbell Workout Plan : Legs And Abs

With these dumbbell legs and abs exercises, you’ll not only hammer your legs, abs, core, but you’ll also boost your total-body stability and strength.

1A Squat

Sets 4 Reps 10 Rest 0sec Tempo 2010
How to:

  • Stand tall holding a dumbbell in each hand.
  • Keeping your chest up and core braced, squat down as deep as you can.
  • Push back up through your heels to return to the start position.
Why: It’s the classic lift for building bigger and stronger legs and because it’s a big compound lift that recruits multiple muscle groups, it’s also effective at torching belly fat too.

1B Balance Chop

Sets 4 Reps 10 Rest 60sec Tempo 2010
How to:

Stand with feet wide and hold a single 8-pound dumbbell with both hands overhead, arms extended. Shift body weight to left leg as you pivot on right foot and rotate torso to left (reaching even higher with dumbbell).

Then bring dumbbell down beside right hip as you raise bent right knee to hip level. Reverse motion, returning to reaching upward toward left, to complete 1 rep. Do 8 to 10 reps. Switch sides; repeat.

Why: It’s not as well known as other abs exercises, but do it right and you will build muscle across your entire core, as well as working your shoulders and lower back. 

2A Lunge 

Sets 4 Reps 10 each side Rest 0sec Tempo 2010
How to:

  • Stand with a dumbbell in each hand.
  • With your chest up and core braced, take a big step forward with one foot until both knees are bent 90°, then push off your front foot to return to the start.
  • Do all the reps with one leg, then switch.
Why: The lunge provides many of the same benefits as the squat but with even more core-sculpting advantages because your abs must work overtime to keep your body stable as you lower and raise.

2B Sit-Back Twist

Sets 4 Reps 10 Rest 60sec Tempo 2010How to:

Holding a single 5-pound dumbbell with both hands, sit on floor with knees bent, heels on floor. Lean torso back 45 degrees and extend arms forward at 45-degrees to start. Rotate torso to right as you lower dumbbell with straight arms toward floor by right hip. Return to start position and repeat to left to complete 1 rep. Do 8 to 10 reps.

 Why: It will work your abs, which must be fully braced and engaged to keep your torso stable and upright, and it will improve the strength and mobility of your delicate shoulder joints for added injury-prevention benefits.


3A Goblet squat

Sets 4 Reps 10 each side Rest 0sec Tempo 2010
How to:

  • Stand tall holding one end of a dumbbell with both hands.
  • Squat down, keeping your back straight and core braced, until the weight almost touches the group.
  • Stand back up to return to the start.
Why: At this point of the session your legs will already be close to fatigue but this move, with a single dumbbell as resistance, will tax a few more muscle fibres for growth and keep your heart rate high for fat-loss benefits.

3B Crunch

Sets 4 Reps 10 Rest 60sec Tempo 2010
How to:

  • Lie flat on the floor, holding a dumbbell across your chest.
  • Engage your abs, then raise your torso off the floor.
  • Squeeze your abs at the top, then lower yourself slowly and under control.
Why: The crunch is great for developing your upper abs, but only if you do it right. And the added resistance of the dumbbell will force those muscles to up their game to lift and lower your torso without help from momentum.