Dumbbell Abs Workout

Dumbbells are the ideal tool for targeting all the muscles in your midsection. Use this dumbbell abs workout to build rock-solid abs and improve core strength…

You won’t be able to build strong abdominal muscles and a solid core simply by doing thousands of sit-ups. You need to target all the muscles of your midsection, and that means doing exercises that work your upper, lower and side abs as well as your deep-lying muscles.  

The first move in this dumbbell abs workout involves moving the weight from a high to low position while simultaneously moving it from one side of your body to the other. This teaches your upper and lower body to work together to control the dumbbell across a big range of motion. The side plank snatch also requires good core control as you balance in an unstable position while doing a complicated dumbbell movement.  

The other moves in the workout make sure that you work every area of your abs – including those hard-to-hit, and frequently overlooked, lower abdominals. 

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Dumbbell abs workout

• Do exercises 1-6 in order 
• Rest for 1 minute between sets 
• Rest for 2 minutes between exercises 

Tip: Try to maintain a good posture throughout the day, even while sitting at your desk, as this will instill good habits for your deep-lying stabilising muscles. 

1. Dumbbell Woodchop 

Reps: 10 each side
Rest: 60 secs
Sets: 2 

This move is great for sports like tennis that require twisting power because it connects your upper and lower body with one big rotational lift.

Start position:

• Stand with your feet shoulder-width apart and your knees bent so your thighs are almost parallel to the floor.
• Keep your back flat and twist your torso to the side, holding a dumbbell in both hands on the outside of your thigh.

Movement:

• As you stand up, turn your torso to the opposite side, lifting the dumbbell up and across your body with straight arms.
• Use your core muscles to control the movement and pivot on your backfoot as you twist.

2. Dumbbell Side Plank Snatch 

Reps: 10 each side
Rest: 60 secs
Sets: 3 

Moving the dumbbell from a side plank position requires high levels of core control and co-ordination.

Start position:

• Get into a side plank position, as above.
• Let the dumbbell hang down across your stomach.

Movement:

• Initiate the movement from your shoulder so you generate momentum that lifts the dumbbell vertically until your arm is straight and pointing up.

3. Dumbbell Rollout

Reps: 10 each side
Rest: 60 secs
Sets: 3 

This challenging move will build a rock-solid core, but make sure you keep good form to prevent lower back injuries.

Start position:

• Kneel on all fours with your spine and neck neutral and your hands below your shoulders.

Movement:

• Keeping your spine neutral, contract your abs to roll the dumbbells out in front of you as far as you can without arching your back.
• Roll the dumbbells back to the start.

4. Dumbbell Side Bend 

Reps: 10 each side
Rest: 60 secs
Sets: 2 

Use a heavy weight to really hit your side abs in this standing move.

Start position:

• Hold a dumbbell in one hand by your side. Put your other hand to the side of your head for stability.

Movement:

• Lean as far as you can to the side holding the dumbbell without leaning either forwards or backwards.

5. Dumbbell Reverse Crunch 

Reps: 10 each side
Rest: 60 secs
Sets: 3 

Your lower abs are often neglected in favour of doing upper abs moves, such as the crunch. Target them with this move.

Start position:

• Lie on the floor and hold a dumbbell above your head.

Movement:

• Contract your abs to pull your legs towards you, bending your knees as you go. At the same time, lift the dumbbell towards your knees.

6. Dumbbell Side Plank with Lateral Raise  

Reps: 10 each side
Rest: 60 secs
Sets: 2 

Adding a lateral raise to a side plank increases the challenge to your core and improves your co-ordination.

Start position:

• Hold your body in a straight line from head to heels and position your elbow directly under your shoulder.

Movement:

• Hold the plank position while slowly raising and lowering the weight.
• Use a light weight to maintain perfect form.