TRY This Dumbbell Abs Workout For A Solid Core
We have compiled an article with exercises where you benefit using only
one dumbbell! That’s right ONE dumbbell! Believe it or not these exercises
will target your core, obliques, back and biceps, and still give you the
defined, strengthen muscle mass you require.
The reason for this, is we appreciate the annoyance when you arrive at
the gym and everything is in use, but a single dumbbell can be equally
effective as using two or any other equipment to target your abs.
The best thing about these exercises are, if dumbbells aren’t free, you
can easily subsidies them for a kettle bell or even a weight
plate.
These carefully executed exercises will leave your upper body burning
for more!
Workout:
⚫ Complete the following five moves in the order shown.
⚫ Perform 15 reps of a lift and then move on to the next without
rest.
⚫ After the final move, rest for 60 seconds.
⚫ 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.
