For gaining strength and sturdy abs, dumbbells are the ones that have been quite a favourable equipment to use. Whether it’s at a gym or home, a pair of dumbbells offers you the best workout that you have been always looking for. With the help of this article, we will try to figure out some of the best dumbbell exercises for abs, which will offer you a sturdy-looking image.
Being notable exercise equipment, dumbbells are quite portable and easy to use. It can be kept anywhere at home, or in the gym. Available in different shapes and sizes, indulging dumbbells for full-body exercise gives you the added advantage of maintaining the symmetry of the body. Besides all, many arrays of exercises can be performed while using dumbbells such as hammer curls, decline seated bicep curls, French presses, preacher curls, overhead triceps extensions, triceps kickbacks, flat and incline chest presses, flat and incline chest flies, lateral raises, seated shoulder presses, front raise, reverse flies, upright rows, shrugs, lunges, half squats, seated calf raises, and single-leg calf raises.
Need for Dumbbell Exercises for Abs
Ab training has been a confusing and conflicting topic for many fitness fanatics for years. Some never train them for fear of a blocky waist, some train them daily to try and get them as cut as possible, and some train them for two weeks at the end of a leg workout only to forget about them for the next three months. Regardless of where you currently fall on this ab training continuum, it’s important to know how best to train them. By developing that knowledge, you can make informed decisions and remove any doubt about how to maximize your ab workouts.
Having a dumbbell abs workout is a testament to that. Your whole core gets a good going-over, with a selection of moves designed to blitz your obliques, abs and lower back, all using just one dumbbell. Alternate with this home abs workout which only uses one dumbbell, all your weight loss concerns will be solved within no time.
Benefits of Dumbbell Exercises for Abs
- Improves Muscle Mass – Performing Dumbbell Exercises for Abs improves your muscle mass. Essentially, adding weight to your ab exercises can help to build muscle mass and tone your abs. Heavier weights are more effective at increasing strength. However, lighter weight and high reps are an excellent way to get started if you are a beginner to ab workouts, and you can add more resistance as you grow stronger.
- Increases Core Strength – Performing Dumbbell Exercises for Abs increases your core strength. It comes as no surprise that a weighted ab exercise helps increase the strength of your core, which can benefit your overall fitness. A strong core is also advantageous beyond the gym. Studies confirmed that core strength is an important factor in reducing the risk of lower back pain.
- Offers Stability and Balance – Performing Dumbbell Exercises for Abs offers stability and balance during a workout. A strong core can help prevent wobbles by improving your stability and balance. This is especially beneficial when at the gym. When you’re performing exercises, it’s critical to maintain proper form and balance to target the proper muscle groups and avoid injury.
- Enhances Flexibility – Performing Dumbbell Exercises for Abs helps to strengthen your core and improve the flexibility of your hips and pelvis for full-body strength. Adding weights to your core routine improves strength, which in turn improves flexibility, leading to better overall health and performance.
Top 10 Dumbbell Exercises for Abs
1.) Russian Twist Exercise
Steps To Perform
- Sit with your legs in front of you.
- Bend your knees, flex your feet, and place your heels on the ground.
- Hold a dumbbell in front of your chest.
- Hinge at your hips, engage your core, and lean your upper body back at an angle.
- Slowly twist your upper body to the right.
- Return to the starting position.
- Repeat on the left side.
- This is 1 repetition.
2.) Dumbbell Rowboat Exercise
Steps To Perform
- Sit with your legs in front of you.
- Hold a dumbbell in front of your chest.
- Lift your feet off the floor.
- Engage your core muscles as you twist to the right.
- Slowly return to the centre.
- Repeat on the left side.
- This is 1 repetition.
3.) Suitcase Crunch Exercise
Steps To Perform
- Lie on your back and hold a dumbbell overhead.
- Lift your feet a few inches off the floor.
- Raise your legs to a 90-degree angle.
- At the same time, lift the dumbbell toward your feet as you lift your upper body.
- Slowly return to the starting position.
4.) Alternating Overhead Press Exercise
Steps To Perform
- Stand with your feet hip distance apart.
- Hold a dumbbell in each hand, bending your elbows to position your hands at shoulder height with your palms facing forward.
- Straighten your left arm to raise the weight overhead.
- Slowly lower your arm back to the starting position.
- Repeat on the right side.
- This is 1 repetition.
5.) Side Plank Raise Exercise
Steps To Perform
- Lie on your left side with your legs extended.
- Use your left forearm for support.
- Stack your feet and place a dumbbell on your right hip.
- Lift your hips and legs as high as possible.
- Hold this position for a few seconds.
- Slowly return to the starting position.
- Repeat on the right side.
6.) Long Arm Dumbbell Crunch Exercise
Steps To Perform
- Lie on a mat with bent knees.
- Press the soles of your feet firmly into the ground.
- Use both hands to hold a dumbbell behind you.
- Engage your core as you raise the weight overhead and do a situp or crunch.
- Slowly lower your body back to the starting position.
7.) Weighted Sit-ups Exercise
Steps To Perform
- Lie on your back with bent knees and your feet on the floor near your hips.
- Hold a dumbbell against your chest.
- Engage your core as you lift your upper body toward your knees.
- Pause in this position for a few seconds.
- Slowly lower back to the starting position.
8.) Squat To Overhead Press Exercise
Steps To Perform
- Come into a standing position.
- Hold two dumbbells in toward your chest with your palms facing your body.
- Lower into a squat.
- Stand up straight.
- At the same time, extend your arms overhead with your palms facing away from your body.
- Return to the starting position.
9.) Dumbbell Burpee Exercise
Steps To Perform
- Use both hands to hold a dumbbell horizontally.
- Squat down, placing the weight on the floor.
- Jump back into a push-up position.
- Do one push-up.
- Pick up the dumbbell.
- Jump your feet forward, landing in a low squat.
- Return to standing.
10.) Reverse Lunge with Twist Exercise
Steps To Perform
- Stand and hold a dumbbell with outstretched arms.
- Step your left foot back and lower into a lunge position.
- Twist your torso to the right.
- Twist back to the centre.
- Straighten your legs to return to the starting position.
- Do the opposite side.
- This is one repetition.
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
