- DUMBBELL TRAINING
Dumbbell Exercises for Abdominals
Dumbbell exercises for abdominals target the upper and lower abdominals as well as the oblique muscles.
Browse through the various dumbbell exercises for abdominals below:
It’s a great workout for your abdominal muscles and your obliques.
The weighted leg raise is a great way to tone your abs and glutes.
This exercise is great for the obliques, but it’s also a good way to focus on your lower back.
Weighted Crunch
Overviews
The weighted crunch is a variation of the crunch, an exercise used to build abdominal muscles. Adding weight is one way of challenging a bodyweight exercise—for example, by adding weight to your crunches. Doing so allows for progression and adaptation, which can lead to greater muscle growth over time.
Target Muscles Group: abs
Instructions
- Lie down on your back on a bench and hold a dumbbell on top of your chest.
- Raise your upper body until your shoulder blades no longer touch the bench and lower yourself back down after a short pause.
- To avoid pulling your neck with your hands, look straight up instead of looking at your knees.
Tips
- When you exhale, contract your abs and hold for a moment. This will help you to focus on the muscle.
- If your back bothers you when you do this exercise, try doing movements that limit extension and rotation of the spine.
- Avoid putting your hands behind your head; this can strain your neck.
Weighted Leg Raise
Overviews
The Weighted Leg Raise is a variation of the leg raise, an exercise used to build strong abdominal muscles. To challenge the bodyweight exercise and increase muscle growth, add weight!
Target Muscles Group: abs
Instructions
- Lie down with your back on the bench, hands gripping the sides of it and hold a dumbbell between your feet.
- Raise your legs up until they are perpendicular to the floor and lower them back after a short pause.
- Try to keep your legs extended by keeping your knees at the same angle.
Tips
- Try not to swing your legs as you curl up.
- Keep your knees and feet together, and don’t let them drop below the height of the bench.
Dumbbell Side Bend
Overviews
The side bend is a common exercise for targeting the obliques, the muscles on the sides of your torso. The movement is usually performed for relatively high reps, at least 8-12 reps per set or more. You can perform this exercise one side at a time or alternating sides.
Target Muscles Group: abs
Instructions
- Lie down with your back on the bench, hands gripping the sides of it and hold a dumbbell between your feet.
- Raise your legs up until they are perpendicular to the floor and lower them back after a short pause.
- Try to keep your legs extended by keeping your knees at the same angle.
Tips
To perform this exercise, sit up straight on the end of a bench with your back flat against the wall and your feet planted firmly on the ground. Bend your torso to one side, bringing one arm across your chest while holding a dumbbell in that hand. Repeat on the other side.
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