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The BEST Dumbbell Exercises - ABS EDITION!

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Rating: 4.0; Vote: 1

m going to show you the best dumbbell exercises for abs, each based on a different training criteria. I-m going to cover the categories of strength, power, hypertrophy, metabolic training, total body, corrective exercise and a miscellaneous movement that needs to find it-s way into your routine. We start with strength. Here it is worth noting that often times, any lower ab exercise (or movement that requires you to lift your legs) is going to be challenging enough and create overload. This is because the weight of the legs provides enough external resistance to bring down the rep counts and ramp up the intensity. That said, there is a big difference in our ab strength levels when moving from the top down and bottom up. For that reason I included two different weighted ab exercises to cover each. The first is the single arm Otis-Up. This is a no-momentum movement that requires you get your back off the floor without the assistance of your legs or feet pushing into the ground. Get to a high sitting position and slowly lower yourself back to the ground. From the opposite end of the kinetic chain we can do the weighted Dragon Thrust. This involves placing a dumbbell between your feet and lifting the pelvis off the ground to engage the lower abs. This may be too difficult for some beginners but it does provide an option for those that are ready for it. Next, we move onto power. This involves not just moving a weight but being able to do so quickly and explosively. The best movement for this is the dumbbell twisting toe taps. This upper and lower body timed movement allows for you to preload the abs by placing them on a rotational stretch on every repetition. The kick of the leg on the opposite side gets the body to move in it-s preferred cross pattern and allows the stored elastic energy of the core to do it-s job on resisting and creating rotation. For hypertrophy we want to be sure to include an ab exercise that allows for a stretch to be placed on the abdominal muscles. Given that most ab exercises are done on the floor, the ability to extend beyond neutral is something that isn-t possible. That-s why the introduction of a physioball as shown here is so valuable. You can stretch the abs over the ball and get an eccentric overload when performed with a dumbbell in hand. Slowly crunch up on each rep to ensure a good, purposeful contraction and optimal ab development. Next is the metabolic training category. While some have concerns about accumulating a lot of reps or time flexing and extending the spine (I am actually not one of them if the abs are trained properly and the stability of the supporting core musculature is maintained, this would allow for both without worry. The Rock the Boat and the Hollow Rock are isometric challenges for the core and involve maintaining stability rather than dynamic contraction. Less strain but still maintain all the benefits of the burn inducing metabolic overload that has been shown beneficial to development. Other categories covered here are the total body ab exercise, corrective ab exercise and a miscellaneous option that hits the neighboring muscles of the abdominal region especially well. All of these exercises are going to be effective for their intended purpose and make for a super effective dumbbell workout routine for abs if you choose to do them together. If you are looking for a complete ab workout that guides you through every day in just minutes of training, be sure to
Date: 2022-04-22

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Comments and reviews: 10

Xperto
1: 32 strength-
2: 14 Otis up-
3: 05 dragon thrust-
3: 40 power-
3: 56 db twisting tow tap-
4: 30 hypertrophy -
4: 50 weighted levitation crunch-
5: 55 metabolic -
6: 40 rock the boat-
7: 06 hollow rock-
7: 40 total body-
7: 47 db overhead walk-
8: 53 corrective exercise -
9: 17 db ab rollup-
10: 04 miscellaneous -
10: 17 weighted gymnast ab tuck
reply

Marbles
-If you're lean enough, hypertrophied abs will pop. - With an emphasis on -if you're lean enough-. Are you gonna stay lean for the rest of your life? I'm a bit wary of hypertrophying my abs. I've seen old lifters who stay muscular even though they haven't exercised for years. I don't wanna be like them, and walk around with bloated abs under a layer of fat for the rest of my life.
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Alfred
timestamps
2: 13 strength: one-arm otis-up
3: 05 strength: dragon thrust
3: 54 power: dumbbell twisting toe taps
4: 53 hypertrophy: weighted levitation crunch
6: 38 metabolic: dumbbell rock the boat
7: 04 metabolic: dumbbell hollow rock
7: 48 total body: dumbbell overhead walk
9: 17 corrective: dumbbell ab roll-up
10: 12 misc: weighted gymnast ab-tuck
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ADVENT
I have 2 25 pounders here and that walking dumbbell one is so smart and easy as a 200 pound man. I need targeted core help due to back issues from sitting that are creeping up and i need that shit to go away before it gets so bad i cant sit anymore. This is going to be tremendous fun to do also, just challenge how long you can walk without tiring. Thank you so much Jeff.
reply

hard
1: 32 strength 2: 14 Otis up 3: 05 dragon thrust 3: 40 power 3: 56 db twisting tow tap 4: 30 hypertrophy 4: 50 weighted levitation crunch 5: 55 metabolic 6: 40 rock the boat 7: 06 hollow rock 7: 40 total body 7: 47 db overhead walk 8: 53 corrective exercise 9: 17 db ab rollup 10: 04 Miscellaneous 10: 17 weighted gymnast ab tuck
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Marek
you are not helping me, I just started doing it, I love your videos but I can't get how to do it correctly: ( I have no time to learn, you are too fast: ( I will still follow you, but is there any chance to get some videos for people who are learning on beginner level? -
reply

Joshua
My 3rd middile abs is not really showing after doing cardo abs workout ive tried. But when i tried limiting doing abs and lifting weights especially lifting heavy weighting overhead pushing up really shows my middle abs more easily.
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ADRIAN
Jeff: IT WOULD BE AWESOME that you added this exercises with dumbbells to the Athlean-X Abs App. Your app is the best thing that I have crossed path with. Thank you so much for your knowledge and wide variety of exercises
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PoliClips
2: 11 otis up
3: 05 db dragon thrust
4: 00 twisting toe tap
5: 00 weighted levitation crunch
7: 05 hollow rock
7: 50 db overhead walk
9: 17 ab roll-up
just for reference for myself
reply

Xx_noobslayer69_xX
For the hypertrophy exercise, I don't have many gyms near me with the exercise balls, and i don't have an exercise ball myself, what exercise should I do to replace it?
reply

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