Fitness and Training

Dumbbell Abs Workouts

Dumbbells are the ideal tool for targeting all the muscles in your midsection. Use this dumbbell abs workout to build rock-solid abs and improve core strength…You won’t be able to build strong abdominal muscles and a solid core simply by doing thousands of sit-ups. Having said that, you don’t need to do a full-body dumbbell workout either. You need to target all the muscles of your midsection, and that means doing exercises that work your upper, lower, and side abs as well as your deep-lying muscles. This dumbbell abs workout has got you covered.

The first move in this dumbbell abs workout involves moving the weight from a high to a low position while simultaneously moving it from one side of your body to the other. This teaches your upper and lower body to work together to control the dumbbell across a big range of motion. The side plank snatch also requires good core control as you balance in an unstable position while doing a complicated dumbbell movement

The other moves in the workout make sure that you work every area of your abs – including those hard-to-hit, and frequently overlooked lower abdominals.

How to perform this dumbbell abs workout:
Do exercises 1-6 in order
Rest for 1 minute between sets
Rest for 2 minutes between exercises
Tip: Try to maintain a good posture throughout the day, even while sitting at your desk, as this will instill good habits for your deep-lying stabilizing muscles.

Dumbbell abs workout
1. Dumbbell woodchop (10 reps on each side)
2. Dumbbell side plank snatch (10 reps on each side)
3. Dumbbell rollout (10 reps on each side)
4. Dumbbell side bend (10 reps on each side)
5. Dumbbell reverse crunch (10 reps on each side)
6. Dumbbell side plank with lateral raise (10 reps on each side)

Keep reading for full instructions on how to perform each exercise in this dumbbell abs workout…

1. Dumbbell Woodchop
Reps: 10 on each side
Rest: 60 secs
Sets: 2

This move is great for sports like tennis that require twisting power because it connects your upper and lower body with one big rotational lift.

Stand with your feet shoulder-width apart and your knees bent so your thighs are almost parallel to the floor.
Keep your back flat and twist your torso to the side, holding a dumbbell in both hands on the outside of your thigh.
As you stand up, turn your torso to the opposite side, lifting the dumbbell up and across your body with straight arms.
Use your core muscles to control the movement and pivot on your back foot as you twist.

2. Dumbbell Side Plank Snatch
Reps: 10 on each side
Rest: 60 secs
Sets: 3

Moving the dumbbell from a side plank position requires high levels of core control and coordination.

Get into a side plank position, as above.
Let the dumbbell hang down across your stomach.
Initiate the movement from your shoulder so you generate momentum that lifts the dumbbell vertically until your arm is straight and pointing up.

3. Dumbbell Rollout
Reps: 10 on each side
Rest: 60 secs
Sets: 3

This challenging move will build a rock-solid core, but make sure you keep good form to prevent lower back injuries.

Kneel on all fours with your spine and neck neutral and your hands below your shoulders.
Keeping your spine neutral, contract your abs to roll the dumbbells out in front of you as far as you can without arching your back.
Roll the dumbbells back to the start.

4. Dumbbell Side Bend
Reps: 10 on each side
Rest: 60 secs
Sets: 2

If you want to get the most out of this workout, use a heavy dumbbell to really hit your side abs in this standing move.

Hold a dumbbell in one hand by your side. Put your other hand to the side of your head for stability.
Lean as far as you can to the side holding the dumbbell without leaning either forwards or backwards.

5. Dumbbell Reverse Crunch
Reps: 10 on each side
Rest: 60 secs
Sets: 3

Your lower abs are often neglected in favor of doing upper abs moves, such as the crunch. Target them with this move.

Lie on the floor and hold a dumbbell above your head.
Contract your abs to pull your legs towards you, bending your knees as you go. At the same time, lift the dumbbell towards your knees.

6. Dumbbell Side Plank with Lateral Raise
Reps: 10 on each side
Rest: 60 secs
Sets: 2

Finish off the dumbbell abs workout with this core-targeting move. Adding a lateral raise to a side plank increases the challenge to your core and improves your coordination.

Hold your body in a straight line from head to heels and position your elbow directly under your shoulder.
Hold the plank position while slowly raising and lowering the weight.
Use a lightweight to maintain perfect form.

Source – MensFitness

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