The abs, like any other muscle in the body, must be progressively loaded if they are to grow. Due to the unique functional characteristics of the abdominal muscles, IFAST recommends 9 new dumbbell exercises for training the abdominal muscles. You can try the exercises that suit you.
Here are 9 dumbbell AB exercises:
- Dumbbell Crunches
- Ball Crunches With Weight
- Dumbbell T Push up
- Dumbbell Overhead Walking
- Dumbbell Russian Twist
- Dumbbell Wood Chop
- Dumbbell Side Bends
- DB Decline Sit up
- Hanging Leg Raises With Dumbbell
9 Dumbbell AB Workouts for you
1.Dumbbell Crunches
Dumbbell crunches are a great exercise for strengthening your abdominal muscles.
How to do:
- Lie flat on your back with your knees bent and your feet flat on the ground. Hold a dumbbell with both hands and extend your arms straight up toward the ceiling.
- Engage your core muscles and lift your head, neck, and shoulders off the ground.
- At the same time, bring the dumbbell towards your knees by bending at the waist. Keep your arms straight as you do this and focus on using your abdominal muscles to pull your upper body towards your knees.
- Pause at the top of the movement and squeeze your abs before slowly lowering your head, neck, and shoulders back to the ground.
- Repeat for your desired number of reps.
When performing this exercise, it's important to use a weight that challenges you but doesn't cause you to sacrifice proper form. Start with a lighter weight and work your way up as you get stronger.
2.Ball Crunches With Weight
How to do:
- Lie on a stability ball with the ball in the middle of your back, feet flat on the ground and knees directly on top of your ankles.
- Holding a dumbbell or weight plate at your chest. Contract abs and exhale, moving into a crunch position and keeping your hips lifted.
- For a more intense crunch, hold the weight with straight arms overhead.
3.Dumbbell T Push up
How to do:
- Start in a push-up position with your hands holding a pair of dumbbells directly under your shoulders, and your feet shoulder-width apart.
- Perform a push-up, lowering your chest towards the floor, and keeping your elbows close to your body.
- As you push back up, rotate your body to the left side, lifting your left hand off the floor and extending it upwards with the weight in your hand. Your body should be in a T position with your left arm straight up towards the ceiling.
- Hold this position for a few seconds, engaging your core and keeping your hips level with the floor.
- Lower your left arm back down to the floor and perform another push-up.
- As you push back up, rotate your body to the right side, lifting your right hand off the floor and extending it upwards with the weight in your hand. Your body should be in a T position with your right arm straight up towards the ceiling.
- Hold this position for a few seconds, engaging your core and keeping your hips level with the floor.
- Lower your right arm back down to the floor and repeat steps 2-7 for the desired number of repetitions.
- Remember to keep your core tight and your body in a straight line throughout the exercise. Start with a light weight and gradually increase the weight as you become more comfortable with the movement.
4.Dumbbell Overhead Farmer's Walk
Dumbbell Overhead Farmer's Walk, a variation of farmers' walks, is an exercise used to strengthen the core and shoulders.
How to do:
- As you prepare to lift, make sure to breathe deeply to align your shoulders. The weight will sink your shoulders into the hollows of your shoulder blades, so you want to make sure your shoulders are in a good position before lifting the weight.
- If you sit in a severely depressed shoulder blade position, you may find that a slight shrug is required to fully rotate the shoulder blades upward and ensure that the shoulder girdle remains in a good position.
- If performing a unilateral carry variation, make sure you are not leaning to one side as you complete the exercise.
- Gently shrugged. Not enough to get it past neutral, but enough to counteract the weight pulling the shoulders down.
- Walk slowly, ensuring a heel-toe pattern.
- Steady the weight and don't let it hyperextend you.
- Continue to breathe throughout the exercise, and don't rely on your breath to stabilize your spine.
5.Dumbbell Russian Twist
How to do:
- Sit on the floor and bend your knees into a sit-up position. Lean back at a 45-degree angle.
- Keep your heels in contact with the floor.
- Brace your core and squeeze your glutes.
- Rotate the dumbbell side to side over your body so it is just off the floor.
- Keep your chin in and your head in line with your shoulders.
- Rotate at the waist, keeping shoulders square. Avoid curvature of the spine. Keep your chest up and open.
6.Dumbbell Wood Chop
The dumbbell wood chop, also known as the dumbbell up-and-down twist, is great for strengthening the twisting movement pattern of the torso and improving the trunk's ability to resist twisting forces.
How to do:
- Hold dumbbells with both hands, fingers interlaced or one hand on top of the other. Stand shoulder-width apart.
- Keeping your arms straight, rotate the dumbbells in a diagonal downward motion until your torso is rotated to the opposite side and your hands are at knee height.
- Hold for a count of two. Then slowly reverse the motion back to the starting position.
- Repeat for the prescribed number of repetitions. Repeat the exercise on your other side.
- Aim to do 3-4 sets of 10-15 reps per side.
7.Dumbbell Side Bends
How to do:
- Stand up straight with feet shoulder-width apart. Hold the dumbbell in your right hand with your palm facing your hips and your left hand behind your head.
- Bend to the right until it feels comfortable, then pause.
- Repeat the entire movement, then switch sides.
8.DB Decline Sit up
How to do:
- Sit on an FID weight bench with knees bent and feet under a padded bar.
- Hold dumbbells, weight plates, or a medicine ball in front of your chest or overhead.
- Lift your torso so that your chest is close to your thighs.
- Pause here for a few seconds, then return to the starting position.
- Do 2 to 3 sets of 8 to 18 repetitions.
9.Hanging Leg Raises With Dumbbell
How to do:
- Clamp a dumbbell between your feet and grab the barbell. Just hang, let the momentum wear off, and do nothing until your body is still and your legs are straight.
- Slowly raise your feet up to the bar, remembering to keep your legs straight. Lower your leg and repeat.
- The duration should be slow so that you don't use momentum, try 5-8 seconds up and 5-8 seconds down.
🔥AB Workouts Equipment For You
IFAST adjustable dumbbell IFAST hex dumbbell
