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Abs and Core Workouts, Dumbbell Workouts, Home Workouts
Abs ATTACK DUMBBELL WORKOUT

7-Minute ABS ATTACK Dumbbell Workout for Toned and Strong Abs

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

If you want to build toned and strong abs at home, use this the 7-minute abs attack dumbbell workout for strong and toned abs.  #dumbbell #abs #workout #focusfitness

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.

How to Do Dumbbell Sitting Punches

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.

How to Do Dumbbell Hollow Body Hold

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.

How to Do Floor Chest Press to 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.

How to Do Dumbbell Flutter Kicks

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.

How to do Dumbbell Russian Twists

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.

How to Do Dumbbell Vertical Leg Crunches

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.

How to Do Dumbbell Ab Chop Ups

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.

How to do Dumbbell Crunch Reaches

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.

Learn more about the fat blaster sequence