Dumbbell Ab Workout

A dumbbell ab workout bring enormous and surprising ab challenging exercises for both men and women. The common workouts include crunches, twisting, plank, etc. This type of workout, strengthens your body and is used to build your body tone. It increases your body stamina too.

Man lifting a dumbbell

Dumbbell Ab Workout for Men

Men are more keen towards their abs, precisely looking for six packs abs workout. And the dumbbells are the key weights for this kind of exercise. Following are some of the major exercises which can be practiced thrice a week to accomplish the target:

1. Lean and Drag

  • For this workout get yourself in a pushup position with a dumbbell in your right hand.

  • First slide the dumbbell down towards the right leg keeping your body in a straight line. Bring it back to the original position.

  • Then again slide it towards your left arm and return back to the starting position.

  • Third and last is to slide the dumbbell with your right hand all the way diagonally across to the left ankle so that your hips raise into a pike.

2. Ab Slam

  • Lay on the floor flat on your back with knees bent at right angle.

  • Keep your hands up above your head and spread on the floor, holding the dumbbell with both of your hands.

  • Take a sudden sit up position and slam the dumbbell in between your legs on the floor.

  • Return to the previous position again engaging your core.

3. Burpee

  • Stand and hold the dumbbell horizontally with both hands.

  • Squat yourself down and place the dumbbell on the ground.

  • Jump back on your feet in a pushup position supporting your body with toes and palms.

  • Do a single pushup, grab the dumbbell again and squat.

4. Oblique Twist

  • Lie straight on your back with right leg straight extended and left leg bend and touching flat on the ground.

  • Hold the weight with both hands and extend straight above the head.

  • Do a sit up while keeping your arms straight.

  • Twist your torso to the right, arms straight and dumbbell in front of your.

  • Return to the original position following the steps in reverse direction.

5. Ground and Pound

  • Get down on your knees with your back and abs straight.

  • Grab weights with your right hand, keeping your hands beside your face with closed fist.

  • Punch the hand holding the dumbbell diagonally on the ground. While protecting your face with the other hand.

  • Bring your hand back to the face.

The above mentioned ab workout for men can be done in sets to make it appropriate and comfortable.

Man doing pushup with dumbbell

Dumbbell Ab Workout for Women

Belly fat is the major problem of women. They need to practice the exercises to maintain their belly shape. Other than dumbbells, medicinal ball ab workout can be an option too. Following are the famous ab workout for women

1. Low to High Wood chop

  • Stand straight and hold a single dumbbell with both hands.

  • Inhale and take squat position and turn yourself to the right and hold the weight outside of the left leg.

  • Exhale, and raise your hands diagonally towards the right side of body and above your head twisting your torso again.

  • In this exercise focus on rotating your torso only.

2. Plank and Rotate

  • This rotation during the plank position along with the dumbbells brings a twist to the simple sit-up workout.

  • Start in a plank position holding 4 to 5 pound dumbbell in each hand.

  • Support your body with your toes and weights in your hands. Your feet should be hip distance apart.

  • Raise your right hand towards the roof twisting your torso along with it.

  • Keeping the movement smooth bring your right hand back to the floor.

  • Repeat it with right hand to complete one rep.

Woman holding the dumbbell

3. Dumbbell Crossover Punch

  • To make advance movement of sit-ups dumbbells are added and step is changed.

  • It initiates with you lying on your back with your knees bend and feet on the floor.

  • Hold dumbbells of around 4 to 7 weights with both of your hands and to your chest, resting your elbows on the floor.

  • Sit-up while holding the weight in the same position.

  • Twist yourself to the left and punch with the right hand in the air towards outer side of left knee.

  • Bring the hand back to the chest and roll back down on the floor.

  • Repeat it with the left hand.

4. Coordination Fly

  • Lay down on your back with your legs raised to the table top and knees bend at right angle.

  • Hold the weights with your arms straight in front of your chest with elbows bend slightly.

  • Spread your arms to the side and then return them to original position.

  • Then try to lift your torso by engaging your abs only curling your stomach.

  • While doing so, stretch your legs in front of you.

  • In the end slowly uncurl your torso, then bend your knees again and lower your head onto the floor.

  • Release your arms and spread them on the sides again.

5. V-sit with Single Arm Chest Fly

  • Sit on the mat with your heels on the ground, making a v shape of your body.

  • Take weights in both of your hands and hold them in front of your body on chest level with your elbows bend slightly.

  • Straight your back and move your right arm to the side upto the shoulder level.

  • Remember to keep your left hand still.

  • Bring back the right hand and repeat the same thing with left hand.

Woman doing dumbbell squat

Standing Dumbbell Ab Exercises

Another way of doing dumbbell workout is standing abs workout. This is also an efficient way of maintaining and stabilizing your core.

1. Standing Crunches with Dumbbell

  • Hold a dumbbell from both ends with both of your hands and raise it above your head.

  • Your feet should be shoulder width apart or a little more.

  • Bend your knee and lift it up to your stomach, and bring your down the same time so that you can touch the dumbbell to the knee.

  • Try to crunch your torso for few seconds.

  • Return to the initial position and repeat with the other leg.

2. Plie Squat Twist

  • Stand with a wide stance, holding a dumbbell in the front of your body.

  • Squat until your thighs are parallel to the floor.

  • Lift your arms over your head and turn a little to the side while remaining in the squat position.

  • Stand back up lower your hands and repeat the same for the left side.

3. Dumbbell Side to Side

  • Grab the dumbbell with both hands with straight arms in front of your body.

  • With your back straight and uptight, twist your torso to right side moving your hands along with it.

  • Move smoothly back and repeat this movement to the left side.

Standing ab workout

This type is mostly for the beginners or those who are more concern about their belly fat and wonder do ab workouts burn belly fat?

Frequently Asked Questions

1. Can I get abs from lifting weights?

The basic thing which help in getting abs is burning body fat which can be majorly done by the weight lifting. The lifting with big compound weights and different types of movements definitely bring out your chiseled abs.

2. Are dumbbells good for abs?

Yes, they are. Use of dumbbells is the advanced type of workout for abdominal muscles. It targets both the upper and lower core of your body. Exercising for 10 min three times a week, can bring much visible change in your body within a month. It is good arms and abs workout.

3. Are weighted abs workout better?

Yes they are much better and reliable than simple stretching ab workout. After reducing the belly fat you want to pop your muscles for smartness. By the use of weights during ab exercises muscles will increase and their appearance will also enhance.


To the question How to get an abs workout?, the dumbbell ab workout is another accurate and a very precise option. If you master in these kind of workout your body can be physically shaped and maintained throughout your life because the equipment are last step of ab workouts.