You’ve decided to make some serious changes in your life. You’re going to eat better and make an actual effort to go to the gym. And more importantly, at least to you, you’re going to finally get those washboard abs you’ve always wanted so this year at the beach you can actually feel confident. So, there’s nothing more frustrating than actually heading to the gym, motivated and pumped up for your workout, only to finally get there and find that it’s completely packed. Waiting in line to get a work out in can be one of the most demotivating things in the world, and it can make finishing a workout impossible, especially if you’re short on time.
Whether other gym goers are hogging the dumbbells you want or you’re new to gym life and you’re not sure where to start, finding the weights you need for your particular workout can be a big problem, even when the gym isn’t crowded. But a busy gym shouldn’t be the end of the road for your journey towards a stronger, leaner, more impressive body.
So, what’s the solution? How about a dumbbell routine for abs that really focuses on the core, allowing you to blitz your back, abs, and oblique muscles using just a few carefully chosen moves. These exercises can also be done with a kettlebell or weight plates if you don’t have dumbbells handy.
Starting your AB Workout
Do the following moves in order, performing around fifteen to twenty reps of a lift and then moving onto the next one without resting. After the last move, rest for one minute and then repeat. Do a total of six circuits. You can make doing these circuits easier by using a lighter dumbbell, or you can make it more challenging by using a heavier one.
Take a dumbbell in both hands. Now, bending from the hips, lower the bell between your legs, pushing the hips forward to raise it to shoulder height. Finally, reverse back down to the starting position.
Stand up straight and hold the bell in one hand. Keep your chest up as you lower the bell. This exercise will work the oblique muscles. Perform all the reps and then switch to the opposite hand for another set.
Start in a squatting position and hold the weights in both hands to one side. Raise the weight across the body up to eye level, then lower it back down. Switch sides for each set.
Lie completely flat on the floor, keeping your knees bent while holding a bell to your chest using both hands. Focus on using your upper ab muscles to raise your torso. Slowly lower yourself to the starting position.
Your starting position is at the top of a crunch, but your feet will be off the ground. Now, rotate back and forth while engaging the abs. Twisting to both sides will count as one rep.
Five Common AB Workout Mistakes
• You’re missing out if you focus your ab workouts on isolation exercises. Compound movements such as overhead presses, deadlifts, and squats will engage the entire core and can work to strengthen your abs from all angles. Make sure you incorporate compound movements into your workout routines.
• Avoid wasting an entire workout session on just your abs. All you really need is about fifteen minutes. If you’re already including compound movements into your workout then you really need just a couple of specific ab exercises for two or three sets at the end of each workout routine.
• Most people commonly mistake crunches as the solution to their lack of a six-pack. People who are desperately seeking a six-pack tend to think that they should do hundreds of crunches a day. This is simply not true. In fact, there are several exercises that will provide better results than the overused crunch. The dumbbell abs moves we’ve covered here target more muscles in the abdominal area compared to the crunch, so make sure you change up your workout routines and include more challenging moves.
• Another common mistake is forgetting about your lower back. Usually, when people focus on training their core they tend to only think of it as the side and the front, but the core has a back as well. The lower muscles in the back will usually suffer from neglect, which is a major mistake for all of you six-pack seekers. If you want a strong core, then you have to treat your back just as you would your abs. it may not get you as much attention at the gym, but it’s important that you train hard for core strength and proper muscle balance.
• Doing hundreds of crunches a day isn’t going to be enough to burn off that cheeseburger, so stop wasting your time and energy. The key to washboard abs isn’t the number of crunches you do daily, but how low your body fat percentage is. You won’t be able to burn off any excess fat by doing a hundred crunches. In fact, you can train your abs all you want but no one will ever see them if you don’t learn how to eat clean and keep your diet in check. Ab exercises, lifting weights, and a strict diet will get you the six-pack you’ve always dreamed of.
Meeting Your Six-Pack Goals
To sum it up, you need to train your core hard. Adding dumbbells to your routine core workouts is one of the best ways to see results. However, as we mentioned, diet is also a major factor. Shoot for five to six small meals a day. These meals should consist of protein, a healthy fat, and a small serving of carbs. Many lifters refer to this way of eating as the shred diet. If you follow this dumbbells workout for abs and follow a clean way of eating then you should see some pretty impressive results in as little as six weeks.