Here’s an intense ABS workout with dumbbells you can do at home! This routine targets all areas of your core to build strength and sculpt those muscles. All you need is a set of dumbbells and some space to move.
Warm-Up (5-7 minutes)
- Jumping Jacks – 1 minute
- High Knees – 1 minute
- Arm Circles – 1 minute (30 seconds each direction)
- Bodyweight Squats – 1 minute
- Torso Twists – 1 minute
Intense ABS Workout With Dumbbells
Perform each exercise for 45 seconds, followed by 15 seconds of rest. Complete 3-4 rounds, depending on your fitness level. Rest 1 minute between rounds.
1. Dumbbell Russian Twists
- Sit on the floor, knees bent, feet lifted off the ground. Hold one dumbbell with both hands, and twist your torso from side to side, engaging your abs.
- Tip: Keep your back straight and focus on using your core to rotate, not just your arms.
2. Dumbbell Leg Raises
- Lie on your back with a dumbbell held between your feet. Keep your arms extended by your sides for support. Raise your legs slowly, keeping them straight, and lower them back down without letting your feet touch the ground.
- Tip: Squeeze your abs at the top of the movement for maximum engagement.
3. Weighted Sit-Ups
- Hold a dumbbell at chest height or extend it overhead as you perform sit-ups. Engage your core and come up to a seated position, then slowly lower yourself back down.
- Tip: Focus on controlling the movement both up and down for maximum tension on your abs.
4. Dumbbell Side Bends
- Stand tall, holding a dumbbell in one hand. Slowly bend to the side, bringing the dumbbell toward your knee, then return to standing position. Alternate sides.
- Tip: Keep the movement slow and controlled, engaging your obliques.
5. Dumbbell Plank Rows
- Start in a plank position, each hand holding a dumbbell. Row one dumbbell towards your hip, then alternate sides. Keep your core tight and hips stable to avoid rocking.
- Tip: Engage your abs to maintain balance and prevent your hips from swaying.
6. Dumbbell Bicycle Crunches
- Lie on your back with your legs lifted, holding a dumbbell in both hands. Bring one knee toward your chest and twist your torso to bring the opposite elbow towards that knee. Extend the opposite leg out and repeat on the other side.
- Tip: Focus on twisting your torso, not just your arms, to fully engage your abs.
7. Dumbbell V-Ups
- Lie flat on your back with a dumbbell held in both hands. Raise your legs and upper body at the same time, reaching the dumbbell toward your feet to form a “V” shape. Lower slowly and repeat.
- Tip: Keep your movements controlled and focus on engaging your abs to lift your legs and torso simultaneously.
8. Dumbbell Windshield Wipers
- Lie on your back with a dumbbell held in both hands, arms extended. Raise your legs straight up and rotate them from side to side in a controlled manner, like windshield wipers.
- Tip: Keep your core engaged to prevent lower back strain.
Cool Down (3-5 minutes)
- Cat-Cow Stretch – 1 minute
- Child’s Pose – 1 minute
- Standing Forward Fold – 1 minute
- Seated Spinal Twist – 1 minute (30 seconds each side)
Pro Tip:
Consistency is key! Incorporate this routine 2-3 times a week along with a balanced diet and cardio for optimal results in building core strength and sculpting your abs.
Are you ready to take on this intense ab workout? Let’s do it! 💪
