Do you want to learn how to use dumbbells for abs?
Building your core is challenging and doesn’t happen overnight. Most people struggle learning the different exercises and that’s what holds them back.
While others may promote a long list of exercises, sometimes it’s as simple as taking out a dumbbell and using “progressive overload” to grow the abs. This means getting stronger and lifting heavier weights without sacrificing form.
This guide will demonstrate how to use dumbbells for abs and what it takes to see real results.
Best Dumbbell Exercises for Abs
1. Weighted Crunches
- Begin lying flat on the ground with the dumbbell pressed against your chest
- Bring your knees up while ensuring your feet remain in contact with the floor
- To start the movement, you will raise your upper body off the floor without using leverage or lifting your feet
- Remember to lift with the abs
- Raise the body until you’re a few inches away from the legs
- Now bring the body back to the starting position
- Continue the movement for 3 sets of 8-10 repetitions
The weighted crunch is a staple movement when it comes to modern-day ab workouts. In this case, the movement has an additional wrinkle with the inclusion of a dumbbell.
Make sure to maintain good form while pushing through the sets.
You have to lift with your abs while making sure the eyes continue to look skyward. If the eyes look down, you will compromise the exercise and increase the chance of injury too.
2. Dumbbell Burpee
- Start by standing with your feet shoulder’s width apart
- You will require two dumbbells for this movement (both resting by your side in the starting position)
- To begin the movement, drop down to the ground until you’re in the pushup position
- Now “push up” and jump back to the starting position without losing grip of the dumbbells
- Make sure to avoid swinging while doing this!
- Continue the movement for 3 sets of 8-10 repetitions
This is a world-class dumbbell ab exercise because it’s well-rounded, efficient, and gets the heart pumping.
If you want something that will help from a cardiovascular perspective, the dumbbell burpee is a winner. It’s noted as one of the best calorie burners in the world when it comes to single exercises.
Take advantage of this movement and maintain strict form.
3. Dumbbell Side Plank
- For this exercise, you will only require one dumbbell
- To get started, rest on your side (left or right) and lift your body until only the forearm and foot are in contact with the floor
- Everything else should be off the ground
- Keep your body straight in this position
- Now lift the dumbbell with your opposite hand and hold it straight up in the air (arm fully stretched)
- Hold this position for at least 10-20 seconds
- Switch sides and do the same thing
- Continue the movement for 5 rounds (10 total)
The side plank is important in building and strengthening the obliques. The average person ignores this part of their core when they shouldn’t. The goal is to build a powerful core and that includes your obliques.
Give them the time they deserve during the workout routine.
Something as simple as the side plank is going to make you stronger and fitter.
4. Dumbbell Push-Through
- This exercise requires only one dumbbell
- Begin this movement by lying flat on the floor and lift your knees up
- From the lower body, only your feet/glutes should be in contact with the floor
- Now open your legs to create a gap
- Hold the dumbbell close to your chest and lift your upper body off the ground
- Make sure not to lift your feet at the same time!
- Now “push” the dumbbell through the gap in your legs
- To complete the movement, come back to the starting position
- Continue the movement for 3 sets of 8-10 repetitions
This is an excellent exercise for those looking to build a powerful set of abs. Being able to push the dumbbell through from start to finish is challenging. It’s highly recommended to start with a light dumbbell and move your way up.
Progress is only seen when a strict technique is used. Don’t swing the weight and take your time building that mind-muscle connection.
Tips on How To Use Dumbbells for Abs
1. Ignore the Weight
When you’re working on the abs, it’s important to put your ego aside.
There’s nothing worse than ego lifting when it comes to your ab workout. The body isn’t going to progress and you’ll increase the chance of injury too. It can become a disastrous situation if you’re not careful.
Be smart and make sure you begin with a light dumbbell. This will allow you to learn the movement and perfect your form.
In general, the goal is to control the movement from start to finish. If you’re flinging the body up and down, this isn’t going to help the core. Other muscles will begin to compensate and take away from your results.
2. Lift with the Core
You have to lift with your core!
There’s nothing worse than spending 15-20 minutes on your abs and then realizing it’s barely making a difference.
This is why we recommend starting with light dumbbells and working your way up. This allows you to learn how to control the weight with your abs. When you lift with your core, the gains will start to appear quickly.
Otherwise, you are going to be running around in circles without knowing what’s going wrong.
3. Hit the Abs from Different Angles
You will have to hit the abs from different angles. This includes understanding how the abs are set up biologically and what’s required to stimulate them.
We believe it’s important to hit three specific parts of the abs (lower abs, upper abs, and obliques).
While the ab musculature isn’t set up in a lower/upper split, it’s a good way for beginners to understand how to use dumbbells for abs.
Take your time and make sure the routine is split up to hit these parts equally. The examples in this guide help target different areas of the abs making it easier for you to grow.
4. Remain Consistent
You have to remain consistent with your workouts.
The abs are unlike other muscle groups in the human body. They can take a pounding and barely grow, which is why you have to stay alert. Take the right approach when it comes to your core.
This includes working out at least 3-4 times per week (15-minute sessions) for maximum results. If you start using dumbbells as mentioned here, the progress is going to come even faster.
However, consistency is the name of the game. If you continue to follow a set routine, you will see results.
5. Use Additional Items for a Well-Rounded Ab Workout
While dumbbells are more than enough to work out your abs, we still recommend supplementing your routine with a few high-quality items. These can make a noticeable difference in your workout routine.
These items include:
Final Thoughts
This is all you need when it comes to learning how to use dumbbells for abs.
It’s not going to be a straightforward experience and there’s always learning to do. However, as long as you follow what’s written here, the results are going to come sooner rather than later.
Stay patient and continue to push!
