Do you ever do your ab workouts with dumbbells? If not, then you could be missing out on a great way to etch in those deeper, more chiseled looking abs by not training your abdominals with enough resistance. Weighted ab workouts, like this one with dumbbells, can provide a great way to overload your abs and help get you out of the core training rut you might find yourself right now.
To perform this ab workout, you will need a couple of sets of dumbbells. Start with a set that will be challenging for you to complete the ten reps required of you in each exercise, without it being too heavy that you cannot perform the moves in good form. Once you have identified this weight, drop down by five pounds each time and choose 3 more sets of dumbbells. You should have a total of 4 pairs of weights.
Note, if your starting weight is such that you cannot select four pairs of dumbbells that is ok. You can complete your final sets using just your bodyweight.
To begin, sit down and grab the heaviest pair of dumbbells. Perform a weighted Russian Twist with both dumbbells crossing over to one side and then the other. The key is to keep your abs tight and your core engaged to prevent overrotation or uncontrolled rotation. This is one of the most important functions of the abs and one that is sure to be tested by this first exercise. Complete 10 reps to each side and immediately move onto the next exercise in the workout.
Next is the weighted Otis Up. In this ab exercise, you will lie flat on your back with the dumbbells extended overhead as if doing a bench press. In one move, you will sit up and keep the weights directed at the ceiling the entire time. Once you reach the full sit-up, slowly lower yourself back down to the floor with your abs eccentrically contracting to control the descent. Perform 10 reps of this move and proceed immediately to the next exercise in the workout.
Next up is the single arm dumbbell rollout. This is a great exercise that challenges your abs eccentrically once again. Rest on one forearm and hold the dumbbell with the opposite hand. Roll the dumbbell away from you as you work to keep your abs tight and engaged the whole way out. Perform ten reps on each arm and proceed to the final exercise in this ab workout.
Finally, wrap up this ab workout with dumbbells by getting into position to perform a one arm renegade row. In the pushup position and with a dumbbell in each hand, row each arm ten times making sure not to over rotate your torso as you pull the weight up. Perform on both sides.
This is just the first round of this brutal ab workout however. From here, keep your rest to a minimum and grab the next set of dumbbells in line and repeat. See if you can make it to the end of this ab workout with dumbbells without needing to rest.
For more ab workouts and over one hundred and five ab exercises to keep your abs constantly guessing, be sure to visit http://athleanx.com and check out the complete ATHLEAN-X Training System. Start training your abs like an athlete and see how much faster results can come by doing so.
For more ab workout videos and exercises for abs that you can do at home, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
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