Stand straight, then bend at your hips. It's a Complete Women's Fitness Plan with Simple Secrets to Lose Weight and Tone Your Stomach. Hold the dumbbell with your right hand, elbow bent in a V-shape, with the dumbbell just below your face. ... but you may be surprised to learn that some of the best core exercises involve a single dumbbell. Since these dumbbell moves are pretty varied, try picking three or four that you like to string together into a circuit for a simple dumbbell ab workout. It's a comprehensive move that uses your core for stability, but also builds muscle in your shoulders, hips, arms and back. To get a flat and toned stomach, there are plenty of excellent exercises you can do. Dumbbell Crunch. These muscles are the ones that are known as the six-pack. Another, more difficult variation of this exercise is to hold the dumbbell straight overhead with the left hand and your right hand on your hip. Then lower the weight back down to the starting position. Please log in again. Keep your eyes down throughout this exercise. Dumbbell Offset Shoulder Carry: This simple exercise may not look like an ab workout, but because of the extra weight of the dumbbell, you’ll need to engage your core. HOW TO DO IT: Use relatively light dumbbells and press them straight up and overhead. Perform a lunge with your arms straight above you. Here are four of our favourite ab-sculpting dumbbell moves. Only your torso should be bending; make sure your hips and legs are steady. So you just completed the full body dumbbell exercises in your own home. Dumbbell Exercises for a Flat Stomach : Smart Fitness. Only the arms should move during this maneuver; keep the torso steady. Dumbbell Exercises for a Flat Stomach | Livestrong.com With feet apart and knees slightly bent, lean forward with your torso. Hold a single dumbbell … Lower into a squat while rotating torso to the left and straightening both arms, reaching right hand to the floor and left hand (holding the dumbbell) to the ceiling. There are some exercises that you might already be familiar with, but not as core strengthening or belly fat-busting exercises. HOW TO DO IT: With a dumbbell positioned on your right side, assume a push-up position. Then quickly lower your right shoulder, and do the same with the left arm and left shoulder. ShapeJunkie was created to share to knowledge and love of fitness with others. used as a substitute for professional medical advice, Step back to the starting position and repeat on the left side. Here is a list of the 14 best dumbbell exercises for men. Once you feel the tightness in your external obliques, return to the starting position. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. By focusing on several muscle groups simultaneously with strength training, you will end up with a much higher calorie and fat burn. You don’t even need to go to the gym or have fancy equipment. Browse through the various dumbbell exercises for abdominals below: Weighted Crunch Weighted Leg Raise Dumbbell Side Bend Weighted Crunch Lie down on your back on a bench and hold a dumbbell on top of your chest. Exercises to try For each exercise, do 1 to 3 sets of 8 to 15 repetitions. 2) Leg raises . Maintain a good posture; shoulders down, back straight. It's more than just a list of the best ab exercises. DO IT: Lie faceup with your right leg bent and your left leg flat on the floor. When it comes to the rep and set recommendations, we’re primarily sticking with intermediate level suggestions. ShapeJunkie.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com. The dumbbells add some resistance that will force your core muscles to work harder to maintain your posture, burning off stubborn belly fat in the process. These abdominal exercises strengthen your core muscles, which are the muscles around your trunk. This exercise actually engages several large muscle groups and works your abs from different angles. Dumbbell Crunches. Doing this exercise properly—keeping your core tight all throughout the routine—is key to achieving good results in your tummy area. Stress and genetics also play a role, as can poor sleep and smoking. it’s a undeniable fact that solely doing abdominal exercises can hardly facilitate. These activities build your core muscles stronger and throw. Adding dumbbells to your lunges makes this exercise great for your core. Start with your elbows in a 90-degree angle with the dumbbell just a little above your head. you’ll be able to come through that by balanced, healthy diet and cardio workouts. Roll your shoulders three to four inches off the floor, keeping your lower back on the ground. Now it's time to ramp up your ab routine so your work on the weight-room floor matches the rest of your efforts. The left hand should be in a similar position, just without a dumbbell. Eventually, you might be able to build enough strength to left both legs up off the floor with bent knees or straighten them out to a 45-degree angle. He is the Orange County Bodybuilding champion in 2016 for the Musclemania Organization. Crunch exercises target the muscles on the front of your abdomen: the rectus abdominus, or abs for short. The move is effective, but modifying it increases the stomach-flattening benefits. Videos. Look down on the floor, not up or forward. Browse through the various dumbbell exercises for the chest (pectoral muscles) below: Bench Press Bench Press (Neutral Grip) Incline Bench Press Incline Bench Press (Neutral Grip) Decline Bench Press Lying Fly Incline Fly Straight-Arm Pullover Bent-Arm Pullover Bench Press Lie down […] Reverse back down to the start. Work your oblique muscles with this exercise. Stand with feet slightly wider than hip-width apart, knees bent, holding one dumbbell in front of chest with both hands, elbows bent. Schwinn 470 vs NordicTrack SE7i – Side by Side Comparison, Schwinn 470 vs Sole E95 – Comparison and Review, Schwinn 470 vs Sole E35 Elliptical Machines Comparison, Schwinn 470 vs Proform Carbon El 520e – Detailed Comparison. Copyright Policy Simultaneously, raise your left hand overhead as you bend to the right. To do this workout, stand straight with the dumbbell in your right hand in the racked position. There are actually two kinds of belly fat. To do dumbbell crunches, lie on your back with your legs bent and feet flat on the floor. Keep the dumbbell directly centered between your navel and upper chest. Combine the moves to create a powerful stomach-flattener. Your upper arm should be kept close to your side. With your eyes laser-beamed on the weight, roll to the left side and press up onto your left hand. Grab the dumbbell with both hands, grasping it on both ends. Hold a dumbbell to your chest, with a hand on each side of the dumbbell. ShapeJunkie was created to share to knowledge and love of fitness with others. Switch hands to engage the other side of your core. Dumbbell exercises for chest muscles target the inner, outer, lower and upper pectoral muscles. and Make a fist with your left hand, and protect your face. Dumbbells can help you get the flat stomach you want. Target: abdominal muscles. Dumbbell exercises for abdominals target the upper and lower abdominals as well as the oblique muscles. . 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