5-Move Ab Workout With Only Free Weights (Dumbbells)

5-Move Ab Workout With Only Free Weights (Dumbbells)

Nothing compares to the feeling of ripping your shirt off at a pool-party and knowing that your abs are ready for any unsolicited social media picture that may be taken.

A lot of people think dumbbells can only be used for arm strength, but we are about to show you how you can get perfect 6 pack abs with nothing but a good set of free weights (dumbbells).

 

1.      The Dumbbell Crunch

sit up with dumbbell

The Dumbbell Exercises for Abs is one of the most common exercises done by people trying to get a 6 pack. Unfortunately, many times, it is hard to see the results because we end up only increasing the number of reps for each set.

This is how you make the difference and really define those 6-pack lines.

 

Step 1: Set up

 

  • Lie flat on your back with your knees bent at a 90 Degree angle. Make sure that your feet are completely on the floor.
  • Hold the dumbbell close to your chest with your two hands.

 

Step 2: Action

 

  • Hold the ends of the dumbbell with your hands and Slowly raise your torso using your upper abs
  • You don’t have to come up to your knees. This is a simple crunch.

 

Step 3: The Negative

 

  • Hardly anyone explains the negative part of a sit-up, but it is one of the most essential parts. Your core should be tight as you come down slow and controlled

 

How Many you should do:

 

Basic
 # of Reps # of Sets Variation
5-7 3 Add more weight or use a heavier dumbbell

 

Intermediate-Advance
# of Reps # of Sets Variation
10-20 3 1. Add more weight (use a heavier dumbbell)

2. Hold for 2 seconds while in the crunch position.

 

 

2.      Bicycle Punches

 

This exercise combines a perfect push-pull motion to engage your obliques, core, and back muscles. Many people ignore the side and lower abs; following this exercise makes that impossible.

 

Step 1: Set up

 

  • Grab a set of lightweight dumbbells that will enable you to complete up to 3 sets of 8 to 14 reps. Your main objective is getting lean muscle and losing as much belly fat as possible.
  • Give yourself a firm staggered stance with one foot out in front of you and the other planted on the ground 3 ft away from each other
  • Hold the dumbbells at your side at 90 Degree angle is if you were a T-Rex going for a handshake.
  • Make sure that your shoulders are not hunched over. Keep your chest out.

 

Step 2: Action

 

  • Squeeze your core and Punchout, extending your arms in front of you.

 

Step 3: The Negative

 

  • When you bring your arm back to your side, squeeze your shoulder-blade back along with your core. This will engage your obliques.

 

How Many you should do:

 

Basic
 # of Reps # of Sets Variation
8-14 alternating 3 Add more weight or double the reps

 

Intermediate-Advance
# of Reps # of Sets Variation
15-25 alternating 3 1. Add more weight or double the reps

 

3. Dumbbell Side Bend Exercise

Side-bend-dumbbell

 

If you struggle with stubborn belly rolls/love handles this exercise will transform your sides into nice lean abs.

 

Step 1: Set up

 

  • Grab a set of dumbbells and hold them at your side.
  • Give your feet a shoulder-width of distance
  • Tighten your core and make sure that your chest is out and shoulders are back

 

Step 2: Action

 

  • Squeeze your abs and drop one shoulder/arm down about 7 inches. Do not let your foot come up on the opposite side
  • Also, make sure that your torso is straight and not hunched over.
  • While down, hold for 3 to 5 seconds.

 

Step 3: The Negative

 

  • Come up slowly to a neutral shoulder position. Then repeat the process for the other side.

 

How Many you should do:

 

Basic
 # of Reps # of Sets Variation
5-10 alternating 3 Add more weight (use a heavier dumbbell)

 

Intermediate-Advance
# of Reps # of Sets Variation
15-25 alternating 3 1. Add more weight (use a heavier dumbbell)

 

 

4. Weighted Russian Twist

 

It’s time to engage different angles of your abs to give you a natural lean look.

 

Step 1: Set up

 

  • Sit down on a mat or the ground with your legs straight in front of you and your torso at a 90 Degree angle.
  • Grab one dumbbell with both hands and hold it tight to your chest
  • Tilt back about 20-30 Degrees with your legs off of the ground
  • Tighten your core/abs. Make sure that your shoulders and core are not hunched over and that your chest is out.

 

Step 2: Action

 

  • Twist your torso to the left while holding your dumbbell.
  • At the same time, move your legs out toward your right side. (keep your legs together)
  • Hold for about 2 seconds

 

Step 3: The Negative

 

  • In a slow and controlled motion, move back to the starting position.
  • Then repeat the process for the other side (switching legs and torso direction accordingly).

 

How Many you should do:

 

Basic
 # of Reps # of Sets Variation
5-10 alternating 3 Add more weight

 

Intermediate-Advance
# of Reps # of Sets Variation
15-25 alternating 3 1. Add more weight

 

 

5. Chest fly/Leg raise exercise

 

Even though you’re lying flat on your back for this one, you’re going to feel the difference in the morning.

 

Step 1: Set up

 

  • Grab a lighter set of free weights
  • Lay flat on your back and form a T. Your legs should be straight and together and your arms should be out (90 Degree angle from your sides).
  • Make sure your shoulders are not shrugged.
  • Tighten/engage your core muscles

 

Step 2: Action

 

  • In one motion, keeping both your arms and legs straight, raise your legs to form a 90 Degree angle with your torso and bring your dumbbells toward one another until they become completely parallel with your chest.
  • Keep your neck straight and not over-strained. And make sure that this is a slow and controlled movement.

 

Step 3: The Negative

 

  • Come down into a T formation with a controlled motion.
  • This may limit your number of reps, but in the long run, it will help you build muscle and get shredded quicker.

 

How Many you should do:

 

Basic
 # of Reps # of Sets Variation
5-10 3 Add more weight or move even slower on the way up and down

 

Intermediate-Advance
# of Reps # of Sets Variation
15-20 3 1. Add more weight or move even slower on the way up and down

 

Final thoughts:

 

That’s it. You’re ready for a great workout. Just grab your set of free-weights and get started.

If you need a quality pair of dumbbells, Click Here to see our review of the best ones on the market.

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