Side Bend Lunge
This exercise will strengthen the hips and core muscles that have to stabilize the body when bending over.
Execution technique
Stand up straight, hold dumbbells above your head with your arms extended, palms facing each other. Lunge back, placing your knee on the floor. Tilt your body and arms towards your front leg. Return the body to a straight position and, without lowering your arms, return to the starting position.
Repeat the exercise on the other side. Do eight reps on each side.
Exercises with dumbbells on a bench for the press
Exercises with dumbbells on an ab bench target the internal, external, lower and upper pectoral muscles. Below are examples of exercises with dumbbells on an abdominal bench:
- Bench press
- Bench press (neutral grip)
- Incline Bench Press
- Incline bench press (neutral grip)
- Lower press
- Raising arms on a straight bench
- Incline bench raises
- Pullover with straight and bent arms
You can buy dumbbells or a press bench of different types and at an excellent price in our online store in the Strength training section.
Bench press
- Lie with your back on a bench and hold 2 dumbbells at chest level along your body, facing your feet.
- Raise the dumbbells up until your arms are almost completely straightened, and after a short pause, slowly return your arms to the starting position.
- Inhale as you lift the dumbbells and exhale as you descend.
Bench press (neutral grip)
- Lie on your back on a bench, holding 2 dumbbells along your body, facing each other.
- Raise the dumbbells until your arms are straight, leaving a slight bend; after a short pause, slowly return your arms to the starting position.
- Exhale as you ascend and inhale as you descend.
Incline Bench Press
- Lie on your back on a bench, holding 2 dumbbells along your body with your palms facing forward.
- Raise the dumbbells up, straighten your arms and slowly lower them back after a short pause.
Incline bench press (neutral and regular grip)
- Raise the dumbbells until your arms are almost completely straight, and after a short pause, slowly return your arms to the starting position.
- Exhale as you ascend and inhale as you descend.
Raising arms on an inclined and straight bench
- Lying on your back, spread your arms away from your chest, bend your elbows slightly.
- Raise the dumbbells above you so that they touch, and after a short delay return to their original position.
- Try to keep the same angle of your elbows.
Pullover with straight arms
- Lie on your back at the end of a bench and hold a dumbbell parallel to the floor with both hands, arms extended and slightly bent.
- Raise the dumbbell above you until your arms are perpendicular to the floor, after a short stop, smoothly return to the original position.
- Keep your arms extended, maintaining the same bend angle.
Pullover with bent arms
- Lying on a horizontal bench, hold the dumbbells below head level, at an angle of 90 degrees.
- Raise both dumbbells to the level of the bench, keeping your elbows at a 90-degree angle.
- Exhale as you lift and inhale as you lower the dumbbells.
You can buy dumbbells or a press bench of different types and at an excellent price in our online store in the Strength training section.
Rolling a dumbbell under you
This exercise feels like a punch to the stomach. The muscles of the arms and legs are also loaded.
Execution technique
Place your hands on the floor and step on the bar of the dumbbell with one foot. Roll the dumbbell under your foot away from your hands while simultaneously bending your other leg and bringing your knee toward your body. Roll the dumbbell back, closer to your hands, while simultaneously bringing your other leg back.
Perform eight times and repeat on the other leg.
Walking with a dumbbell in one hand
This exercise creates conditions of instability. The dumbbell puts you on one side, so in addition to the hips, the core muscles are involved in the work.
Execution technique
Stand next to the jumping pedestal. Take a dumbbell in your right hand, bend it at the elbow, holding the dumbbell next to your shoulder. Step onto the counter with your left foot while simultaneously bringing your bent right knee forward and pressing the dumbbell overhead. Lower to the floor, returning the dumbbell to your shoulder and repeat.
Perform eight times on each leg. When you change legs, switch the dumbbell to your other hand.
The best exercises for the upper, lower and lateral abdominal muscles
Regardless of your goal, whether it's a six-pack or just a more toned upper body, basic compound exercises like squats, overhead presses, and barbell rows will help you, while also working your entire body and increasing muscle strength. There are also movements that locally work the abdominal muscles; they are useful for pumping up the abs for men who want to lose belly fat.
The four-exercise circuits described below include both isolation and compound exercises. By doing them, you can pump up your stomach and sides. There are three workouts in total: the first trains primarily the upper region of the rectus muscle, the second – the lower, and the third – the lateral and deep, often ignored muscles. Although these workouts can be considered a stand-alone workout, they can be included in an already prepared workout schedule to achieve ideal abs.
How to do each of these workouts
Each of these schemes is a mini-cycle that is best attached to an existing muscle pumping program. These circuits will allow you to recruit the maximum number of muscle fibers in the minimum amount of time if you perform all four exercises correctly, keeping an eye on the number of repetitions and rest times. The first movement in each cycle is the most difficult, and the subsequent ones are easier, but have more repetitions. Due to this arrangement, the stomach works longer and does more intensive work - this stimulates muscle growth. After the last exercise, rest and perform the cycle again. Complete three cycles in total.
Upper cycle
Dumbbell Crunch
10 reps, rest 10 seconds
Lie on your back, holding a dumbbell or weight plate in each hand. Place a weight on your chest. Lift your torso off the floor, hold the position and lower back, keeping tension in your abdomen.
Crunch with bent knees
15 reps, rest 10 seconds Lie on the floor with your hands at your head. Raise your legs off the floor and bend your knees so that your knees make a 90-degree angle. At the same time, lift your torso and draw your knees toward your chest. Keep your fingers near your temples during the entire exercise. Perform each repetition smoothly, without jerking. Don't let your feet touch the floor between reps.
Modified V-Crunch
12 reps, rest 10 seconds
Lie down with your legs raised off the floor and extended away from you so that they are parallel to the floor. Extend your arms to your sides, also keeping them parallel to the floor. Keep your arms straight as you lift your torso and bring your legs toward your torso, bending your knees until your chest touches your knees. We return under control to the starting position.
Classic twist
20 reps, rest 90 seconds
Lie on your back, keeping your knees bent and your feet flat on the floor. Cross your arms over your chest. Raise your torso using only your abdominal muscles, then slowly lower it. Your upper abdominal muscles will already be tired, but try to hold the top position of the exercise for at least a second after each repetition.
Exercises for the lower abdominal muscles
Hanging Leg Raise
10 reps, rest 10 seconds
This compound exercise sets the tone for an overall brutal workout that will include four hanging exercises. Start in a hanging position, keeping your legs straight. Knees and feet touch each other. Keep them together as you lift them, using your abdominal muscles. After lifting, lower them back in a controlled manner.
Torso crunch on the bar
12 repetitions on each side, rest for 10 seconds.
Start in a hanging position with straight legs. We twist our torso while raising our knees, first to one side, then to the other. Continue alternating sides.
Hanging Knee Raise
15 reps, rest 10 seconds
This version is easier than the hanging leg raise, but it's not easy to do. Start in a hanging position and jerk your knees up to recruit more muscle fibers. We return to the starting position in a controlled manner, without swaying.
Knee raises with hold
20 reps, rest 90 seconds
We start in a hanging position, but the knees are already initially raised towards the torso. Raise your knees as high as possible. We lower back to the starting position, keeping the abdominal muscles tense all the time.
Exercises for the lateral (oblique) and core muscles
Incline plank with foot touch
10 reps on each side, rest for 10 seconds
Get into the inclined plank position, supporting yourself on your forearms. We place our feet on a bench to obtain an inclination. Your body should form a straight line, and your goal is to maintain this position throughout the exercise. Lift one leg off the bench, lower it to the floor, and then return it back. Repeat on the other side and continue alternating sides.
Read more: how to do the plank exercise correctly for weight loss.
Russian crunch while sitting
12 reps on each side, rest for 10 seconds
Sit on the floor with your knees bent and your heels on the floor. Your torso should be in the top twisting position, forming a 45-degree angle with the floor. Twist your torso from side to side, moving slowly and in a controlled manner.
Exercise "Bicycle"
15 repetitions on each side, rest for 10 seconds.
Lie on your back. We place our hands near our temples, and raise our legs so that our knees form a 90-degree angle. Raise your right knee to your chest, simultaneously lifting your torso, twisting your torso so that your left elbow touches your knee. We lower ourselves to the starting position and do the same on the other side. Shoulders and legs do not touch the floor - then the abdominal muscles work harder, stabilizing the torso.
Plank
Hold as hard as you can, rest for 90 seconds.
Maintain a strict plank by lifting your hips and keeping your torso and buttocks in line. Relax your head and neck. Breathe slowly and deeply - hold the pose to the best of your ability.
Exercise "Janitors"
This exercise puts a lot of stress on your abs and obliques.
Execution technique
Take the starting position: lie on your back, raise your legs so that they are perpendicular to the floor, hold a medicine ball between your ankles, extend your right arm with a dumbbell in front of you, and place your left arm on the floor. Lower your arm with the dumbbell to the right side and your legs to the left. Return to starting position and repeat.
Do the exercise eight times and switch sides. Now the dumbbell will be in your left hand, and your legs will lower to the right.
Top abdominal exercises using dumbbells
Most abdominal exercises can be adapted to work with weights, although not all movements will be equally effective. A number of exercises are ideal for pumping up your abs using dumbbells. It is this group that will ensure the fastest progression.
Side bends with raised arms
A very powerful exercise that also works the shoulders and back (statically). It loads the entire core, but the movement should be done with caution for people who have back problems (hernias, protrusions, etc.).
Technique:
- Stand straight, lift the projectile above you with outstretched arms with a neutral grip (palms facing each other).
- Lean to the side so that the position of your arms does not change (movement only at the waist).
- Tilt to the right, to the left, then straighten out and repeat the movement.
For more powerful pumping of the body, it is recommended to combine bending with lunges (the body is tilted in a sitting position).
Dumbbell plank row
Complex abdominal exercise with dumbbells for men. Also suitable for women, but you must choose a weight with which you can perform at least 10 rows on each arm.
Technique:
- Hold the dumbbells and get into a plank position.
- Pull one hand to your lower abdomen while simultaneously moving your shoulder and shoulder blade back.
- Take a short break, then return to the starting position, accept the support and repeat the movement with the other hand.
To make it more difficult, gradually move forward (walking a lizard/monitor lizard).
Lumberjack exercise
An explosive abdominal exercise with dumbbells for women, which effectively works the entire abdominal mass (with an emphasis on the oblique muscles).
Technique:
- Hold the dumbbell with both hands and stand straight. Lift and hold it so that it is above your right shoulder.
- At a moderate pace, move the exercise diagonally towards the left calf (knee, if mobility is poor), while simultaneously performing a partial squat.
- Without pausing, return to the starting position and repeat the movement.
It is important to perform the same number of reps on each side and keep your back straight throughout the entire approach.
Leg raise with dumbbell
These are regular lifts that are adapted to work with weights. Great for working out the lower abs.
Technique:
- Lie down on the floor and cross your legs. Secure one part of the dumbbell with your feet and raise your legs up so that they are perpendicular to the floor.
- Begin to slowly lower your legs down, maintaining a slight bend in the knee (to minimize injury).
- At the bottom point, take a short pause, then, as you exhale, raise your legs to the starting position.
The difference with regular lifts is that when working with weights, the movement starts from the top. This makes it much easier to fix the projectile with your feet.
Rotating the dumbbell around the body
This exercise is initially performed with a kettlebell, but a dumbbell works well. Loads all the muscles of the core, although it does not lead to a strong contraction.
Technique:
- Take a dumbbell with one hand (by the handle or a plate, whichever is more convenient), stand straight, feet shoulder-width apart.
- Begin to rotate the projectile along the body in a circle (with half-relaxed arms) clockwise.
- At the level of the buttocks, intercept with your other hand, and then perform the same rotation. The next interception is made in front of you.
When working with dumbbells, you need to pump your abs to failure. Therefore, you need to calculate approaches not by the number of repetitions, but by the execution time.
"Russian twist"
One of the best ways to create powerful side abs. The Russian twist is considered a universal movement that is suitable for athletes with any level of physical fitness (but only with the right weight).
Technique:
- Sit on the floor, tilt your body back slightly (back straight). Legs are bent at the knees at a right angle. The dumbbell is held in front of you with your elbows bent.
- Rotate your body while moving your hands with the projectile to the side.
- Move your hands to the other side and perform the same movement.
To complicate the movement, try to bring the dumbbell closer to the floor, but only without rounding your back.
Standing dumbbell bends
Bent-overs are often criticized, but only because beginner athletes do them incorrectly.
Technique:
- Stand up straight, place one hand at your side, and hold a dumbbell in the other.
- Start leaning towards the hand holding the projectile at a slow pace.
- Pause for 1 second at the bottom point, then straighten up and slightly tilt your body in the opposite direction.
It is important not to move your body too far in the other direction so that the movement does not resemble a pendulum. This abduction helps increase amplitude and better stretch the muscles.
And also read, is it possible to train your abs every day → All abdominal exercises →
"Lumberjack" with a dumbbell
This exercise is often performed with a crossover or medicine ball, but you can also do it with dumbbells.
Execution technique
Place your feet wider than your shoulders and hold a dumbbell in your hands. Turning your body to the right, bring the dumbbell at outstretched arms above your right shoulder. As you turn, your left heel lifts off the floor and your foot rolls on your toe, helping you to better turn your body. Turning your body to the left, move the dumbbell diagonally to your left knee, while simultaneously going into a squat.
Repeat the exercise eight times in each direction.
"Bicycle" with dumbbells
This is a complicated version of the “Bicycle” exercise, in which not only the abs and legs are worked, but also the arms.
Execution technique
Lie on your back, take dumbbells in your hands. Raise your legs and back straight, keep your hands with dumbbells next to your shoulders. At the same time, bend your right leg at the knee and straighten your left arm. Then bend your left leg and straighten your right arm.
Change legs 16 times, try to keep your back as straight as possible.
Features of abdominal training with dumbbells
The option of pumping the press using weights is usually called power. However, it is he who provides a truly powerful load on the entire abdominal area. The abdominal muscles are almost no different from other muscles of the body. To progress, they also need a load that will gradually increase. Working with your own body weight is good only in the beginning, although gradually its benefits fade away due to the fact that the body adapts to the load.
To tone your abs with dumbbells, you need to perform a small number of exercises, allowing enough time for recovery. You should also pay attention to key points when working with weights:
- Movements should be smooth and slow (due to the increased risk of injury).
- Exercises are selected so as to eliminate increased stress on the lower back (no Roman chair).
- Work with a small number of repetitions (10-12).
- Rest between sets – 2 minutes.
- Increase the weight used to maintain the progression of the load.
Medicine ball fold
This exercise pumps up the abdominal muscles well, and due to the medicine ball, the muscles of the arms and legs are tensed.
Execution technique
Lie on the floor on your back, take a medicine ball in your hands and hold it above your head with outstretched arms, raise your legs to a right angle with the floor. Lift your arms and upper back and hold the medicine ball between your ankles. Lower your legs until the medicine ball touches the floor. The arms and upper back remain raised at this time. Raise your medicine ball legs and pick up the ball again.
Repeat the exercise 10 times.
You can incorporate these exercises into your workout by replacing regular crunches with ab crunches, or perform all eight as a stand-alone core workout.
To increase efficiency, perform the exercises without rest as one circuit. Depending on your capabilities, do 1-3 circles.
Training complex
The concept of “abdominal press” includes:
- Straight;
- Pyramidal;
- Oblique;
- Transverse abdominal muscles.
Each of the above muscles requires special abdominal exercises for women:
- effectively work out the oblique muscles like this: your feet are shoulder-width apart, you should take a dumbbell in one hand, and the other pressed to your body. It is necessary to tilt the body towards the lowered upper limb. The number of executions is twenty times for each hand.
- Exercise for the rectus abdominis muscles with dumbbells for women. Starting position - lying on your back, arms with dumbbells (the weight of the weight is small) crossed on your chest. You should slowly raise your body no more than forty degrees, and lower it to the floor at the same pace. The total number of repetitions is 30-40. Over time, the burden can be increased.
- The transverse muscles require the following work: the initial position of the body is lying on your back, arms with weights behind your head. You should simultaneously lift your body and legs and slowly lower them to the floor. To achieve the desired result, the exercise is repeated at least thirty times.
- Workout to work the pyramidal abdominal muscles . Starting position – lying on your back. In this case, the hands are placed behind the head, and a dumbbell weighing at least a kilogram is clamped between the feet. The legs rise above the floor literally a few centimeters, stay in this position for a couple of seconds, and then gradually lower down. Number of repetitions: two to three sets of 20-30 times.
Video “Set of exercises for girls and women. Exercises with dumbbells":
