In general, dumbbells are usually used to perform arm exercises, however, weights are also useful when working abdominal muscles. The area of the abdomen is a fundamental area in the constitution of the human body; keeping it healthy and strong helps prevent future back problems. In this article, we show you how to do abs exercise with dumbbell. so that you can work your upper and lower abs together, along with the oblique muscles.
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Before starting any exercise routine it is advisable to stretch the muscles in order to warm up the body and prevent injuries. To warm up, start trotting slightly without moving or, if you have a treadmill, you can use it and walk, first slowly and then gradually increasing the intensity, about ten minutes or so. Once the warm-up is finished, we show you what are the abs exercise with dumbbell.
If it is the first time you use weights, it is recommended that you use dumbbells with adjustable weight instead of a fixed weight, since you can regulate the weight yourself as you progress in your training. In this way, unwanted injuries are avoided by carrying more weight than it should.
The advantage of working the abs with the help of the dumbbells is that practically all the abdominal exercises can be done using the weights as well so that an extra weight is added and the abdominal musculature is worked more intensely.
1. DUMBBELL CRUNCHES
The first of the exercises that we propose to do dumbbell crunches is based on performing the most traditional abdominal routine with an extra weight. Lie on your back with your legs bent over your knee and your feet perched on the floor. Take a dumbbell, hold it on your chest and hold it with both hands so it does not fall.
Once you are in this position, the exercise consists of raising the upper part of the body with the objective of working the upper abdominals. Start with 3 sets of 10 or 15 repetitions each.
2. ARMS UP WITH DUMBBELL
For the second exercise, you also need to lie on your back and hold a weight with your hands. Then, always contracting the abdominal muscles, extend the arms up with the dumbbell grabbed on both sides and try to lift the upper body as if you were going to sit and, little by little, lie back on your back.
Keep in mind that you must keep the dumbbell in the same position as at the beginning; that is, held by both arms that are stretched in front of the chest. Repeat this 10 to 15 times per series.
3. DECLINE BENCH ABS WORKOUT
Begin by bending your knees keeping your back straight when you lift the weight. Hold the weight plate so you can keep it flat and secure in the chest throughout the exercise. Sit on the end of the abs bench, hook your legs on the brackets and start the exercise in a vertical position. Inhale while lowering the upper body backward in a slow process. Keep the upper body strong and solid. For just before the shoulder blades are about to touch the bench. Breathe in the air while you raise the body again to return to the initial position by squeezing the abdominal muscles inward. Do not rest more than 1 second before starting the next repetition as this will maintain the pressure on the abdominal muscles and increase the overall benefits of the exercise.
4. LEG RAISES
Now it’s time to work the lower abs. the abs exercise with dumbbell is properly worked the lower abs. To do this, lie down on the floor on your back and place a dumbbell between your feet, making sure you can hold it with both feet and that it does not fall during the exercise. Well, now stretch your arms on the ground, with the palm of your hands down.
In this position, slowly lift the weight between your feet towards the ceiling without moving your back or bending your knees (your legs should be as straight as possible) and then gradually lower your feet until you are in the initial position. You will notice how the lower part of the abdominal muscles tenses, which means that you are doing the routine well. Make 3 sets of 10 or 15 repetitions each.
To perform this exercise it is very important that you can hold the weight of the dumbbell with your feet up, because if you use a dumbbell too heavy for you, it can fall during the exercise and cause a serious injury. If you are a beginner, use adjustable weights.
5. LEG RAISES LYING DOWN
Another exercise for doing dumbbell crunches and working the lower abdominal muscles is very similar to the previous one. Place the weight equally between your feet, holding it with your ankles.
Lying with your back to the ground (watch that it does not arch) and palms on the floor, lift your legs slightly (about 50 centimeters from the floor, approximately) and stay in that position for 30 seconds. If you see that it is too long, start for 10 seconds and gradually increase the time. Do 3 sets of 10 or 15 repetitions each.
6. SIDE BEND
- Hold a dumbbell with one hand, on the side of your body.
- Tilt the upper part of your body to the side where you hold the dumbbell, and after a short pause, return to the starting position. Complete your series and change sides.
- Be careful not to tilt your body too far to the sides, where it may be difficult to straighten up again.
- Do 3 sets of 10 or 15 repetitions each.
Finally, we propose an exercise in which you do not have to lie down but stand with a weight on each arm. Stand upright, with your back straight and upright. Now put your arms with the weights in boxing position, that is, as if you were going to strike with them: the elbows bent and the dumbbell at shoulder height.
Tighten the abdominal muscles well and turn the waist from one side to the other, accompanying each movement with the shoulder and the corresponding arm, so that if you turn the hip to the left, you must move the right arm to the same side and vice versa. Repeat 20 times each series, contracting the abdomen well to work the muscles. A website like www.sunshinedentalgroup.com.au will provide you with the highest quality in the industry.