Challenge your core with this these dumbbell exercises for abs. They work mainly the “6-pack” and the oblique muscles, for ab tone and waist shaping. For best results do the workout 3 times a week – the PDF includes a schedule for you to plan and track your workouts.
Needed for this workout
An exercise mat or something else to lie on that will cushion your spine – see an exercise mat buying guide here.
A set of hand weights or dumbbells: If you don’t usually do abs work with weights, then start with small weights. A weight of 2-4lbs/0.5-1kg is a good starting point. As you get stronger you can increase your weights. See a hand weights buying guide here.
Safety information
This is an intermediate workout. You should be used to doing ab exercises without weights before trying it. You should also be comfortable doing crunches without supporting your head with your hands.
Please read these general safety guidelines before doing the workout
Dumbbell exercises for abs – workout chart
There are 6 exercises and the full set of exercises should be repeated 3 times per workout. There’s a 4 week program chart below, showing the number of reps for each week. Exercise instructions are below the chart.
#1 Crunches
- Lie on the floor, knees bent, feet about hip distance apart.
- Take one weight in both hands, palms facing down towards the floor.
- Engage your abdominal muscles and curl your spine smoothly away from the floor. It shouldn’t be a jerky movement.
- Stop when your shoulder blades have left the floor and start to reverse the movement. Again, it should be a smooth, curling movement on the way down.
#2 Russian twist
- Start by sitting with a straight back, knees bent and feet flat on the floor, about hip distance apart and holding a weight with both hands, palms facing each other, or downwards – whichever is more comfortable.
- Engage your abdominal muscles and lower your back towards the floor, until it is at about 45° to the floor. Hold this position. You will feel your abs working.
- Maintaining the angle of your back with the floor, reach your arms from side to side, pointing the end of the weight down towards the floor.
#3 Side reach
- Lie on the floor with knees bent and feet about hip distance apart, a weight in your right hand with your palm facing your body.
- Lift your head and shoulders slightly off the floor, with your left hand supporting your head.
- Reach the weight towards your right foot. Complete your reps on this side and then lower your head to the floor, change the weight to your left hand and repeat to the left.
#4 Straight leg crunches
- Start by lying on the floor with legs vertical and a weight in each hand, with your palms facing your legs.
- Curl your head and shoulders off the floor as you reach your hands towards your feet.
#5 Oblique crunch
- Lie with your back flat on the floor, knees bent and feet lifted, as shown. Have a weight in each hand, with your palms facing in towards your body.
- Curl your head and right shoulder off the floor in a smooth movement as you reach your right hand towards the outside of your left knee.
- As you return to the floor, make sure the movement is smooth and controlled.
- Repeat on the other side and continue alternating side to side until you’ve done all the reps.
#6 Pulse reaches
- The starting position is the same as for the Russian twist: sitting with your back about 45° to the floor, knees bent and feet flat on the floor, about hip distance apart and holding the weight in both hands. Your palms can either be facing inwards or downwards, whichever is more comfortable.
- From the start position, make small pulse movements (1-2 inches) towards your knees.
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