I have included some more abdominal exercises using weights into my routine and I have to say it was a good decision as these sorts of movements work the abdominal muscles efficiently. Besides, the resistance can be tweaked quickly by using less or more weights.
Did you know that using weights for abs building helps to define the muscles and pop out more?
If you have not done any dumbbell exercises for abs before, please, let me give you some advice first.
If you are a beginner, I do not recommend doing these ones yet because they require a strong core and you may end up with injuries. Spend time with doing various body weight core training first until you gain the strength.
It is crucial to perform the movements properly. Concentrate on the moves and do them slowly first to get used to them. A bad move may end with injuries.
Do not use big weights first and always warm up. If you pick too big weights, you will not be able to perform the movements correctly and keep the position. In addition, they will put big stress on your lower back, spine, shoulders and other muscles. Hence, use ones which let you workout comfortably. As you get familiar with these kinds of abs workouts, you can increase the amount of weight gradually.
Now check out the best 5 dumbbell workouts for abs videos I found below.
How to do the workout
Do the following five moves in order, performing 15 reps of a lift then moving on to the next one without rest. After the final move, rest for 60 seconds, then repeat. Do six circuits in total. Make the circuit easier with a lighter dumbbell, or harder with a heavier one.
Weight
Beginner: 8kg
Intermediate: 12kg
Advanced: 16kg
Dumbbell swing:
HOW TO:
- Hold a dumbbell in both hands.
- Bend from the hips to lower the weight between your legs, then push your hips forward to raise it up to shoulder height.
- Reverse back down to the start.
Why?
This is a take on the classic kettlebell swing that offers all the same
benefits. The hip hinge that forms the basis of this move is one of the
core foundational bodyweight movements that you should work on mastering
before beginning any weight training programme.
Side bend with dumbbell:
HOW TO:
- Stand tall, holding the dumbbell in one hand.
- Keeping your chest up, lower the weight – this will hit your obliques.
- Complete all the reps, then switch hands and repeat.
Why?
Most abs routines veer too far down the crunch route, leading to an
imbalance whereby the obliques are not developed enough. This exercise
is one of the best for targeting the latter. Strong obliques provide a
foundation of rotational strength, vital for those who play contact
sports or are in physical/manual occupations.
Dumbbell Woodchop:
HOW TO:
- Squat, holding the weight in both hands to one side.
- Raise it across your body to head height, then back down.
- Do all the reps, then switch sides.
Why?
Another excellent oblique-targeting move, this also improves your body’s
co-ordination and core strength because you need to resist rotating the
torso.
Crunch with dumbbell:
HOW TO:
- Lie flat on the floor with your knees bent, holding the dumbbell to your chest with both hands.
- Use your upper abs to raise your torso, then lower slowly to the start.
Why?
The crunch is the true test of fundamental core strength and provides
great stimulation to the abdominals. The only way to increase its
difficulty is to add weight, and the dumbbell crunch does this
perfectly. Pick a weight you can perform eight to ten reps with, and
initiate through the abs muscles themselves, not the hip flexors.
Dumbbell Russian twist
HOW TO:
- Start at the top of the crunch but with your feet off the ground.
- Rotate back and forth, keeping your abs braced.
- A twist to one side then the other counts as one rep.
Why?
The elevated position of the feet in this exercise places enormous
strain on both the upper and lower abs, which are typically a tricky
area to stimulate. The twisting movement involves the obliques also
which you will find invaluable when stabilising the body on heavy,
compound lifts.