By now, you know you don’t need the gym to tone your abs. You can build killer abs at home using bodyweight exercises.
However, it’s important to mix up your home workouts to keep them fun and effective. And there’s no better way of doing that than using a pair of dumbbells.
In fact, dumbbell ab workouts are more rewarding because they also build your arms. Additionally, dumbbells add resistance to different movements, which consequently activates your abs more.
Focus on maintaining proper form and engaging your abs throughout the workout.
Watch the demonstrations below the video to learn proper form for each exercise.
7-Minute ABS ATTACK Dumbbell Workout
Below are the exercises in the routine and how to perform them properly.
Dumbbell Sitting Punches – 40 Seconds
Dumbbell Hollow Body Hold – 40 Seconds
Rest 20 Seconds
Floor Chest Press to Reverse Crunch – 40 Seconds
Dumbbell Flutter Kicks – 40 Seconds
Rest 20 Seconds
Dumbbell Russian Twists – 40 Seconds
Dumbbell Vertical Leg Crunches – 40 Seconds
Rest 20 Seconds
Dumbbell Ab Chop Ups – 40 Seconds
Dumbbell Crunch Reaches – 40 Seconds
Dumbbell Sitting Punches
Sitting punches target your ab and oblique muscles. Adding dumbbells to this exercise will also build your shoulder muscles.
The more you lean back as you throw the punches, the more you’ll activate your abs. Slightly twist your torso as you punch to activate your oblique muscles.
Dumbbell Hollow Body Hold
This simple exercise will leave your abs burning if you perform it properly. It activates your ab and oblique muscles.
Make sure your entire lower back is touching the floor and your upper back is off the floor. Keep your neck in its neutral position and legs straight.
Floor Chest Press to Reverse Crunch
This exercise will activate your triceps, shoulders, and abs. You may also gain coordination after doing it several times.
Focus on controlling your motion throughout this exercise. Do the presses slowly and lower hips slowly when doing the reverse crunch.
Dumbbell Flutter Kicks
Flutter kicks are amazing for building your lower abs. But they can also activate your upper abs if you add dumbbells to them.
Your feet should not touch the floor as you do this exercise. Also, keep your upper back off the floor and the neck in its neutral position.
Dumbbell Russian Twists
Dumbbell Russian twists activate your ab and oblique muscles. Lean back to fully engage your ab muscles and keep your feet off the floor throughout.
It’s also important to twist your torso from side to side to activate your oblique muscles.
Dumbbell Vertical Leg Crunches
Vertical leg crunches are excellent for building your abs. Keep your feet straight and facing the ceiling. Tighten your abs as you lift your upper back off the floor. And remember to control your motion as you lower your upper back down to starting position.
Dumbbell Ab Chop Ups
You only need one dumbbell to perform this ab exercise. Simply lie on your back and bend your knees. Grab one dumbbell with both hands and then extend the hands over your head.
Raise the dumbbell and bring it to one side of your torso as you lift your upper back off the floor.
Dumbbell Crunch Reaches
Crunch reaches are a very rewarding crunch variation, which mainly targets your rectus abdominis.
Doing this exercise while holding dumbbells will also activate your arm and shoulder muscles. Make sure you lift your upper back off the floor and slowly lower it to starting position.
Dumbbells can make your abs toned and strong. Therefore, take advantage of this workout.
However, this workout alone may not be enough to give you toned and strong abs. You need a progressive routine like the fat blaster sequence, which has been proven to burn fat and build muscle in the shortest time humanly possible.