If sit-ups are not your thing there is good news. They are not the only way to train your core and they are not even the most effective method. Rather than doing endless crunches one of the smartest ways to develop your midsection is to train it like any other muscle group. That means adding dumbbells and using progressive overload to build strength and shape definition.
A dumbbell adds extra resistance and makes the exercise harder for your core muscles. When you pair this training method with a balanced & healthy diet you can help make your abdominal muscles more visible. The intensity level is higher so you will often see results faster. This means a 15-minute workout can be more than enough time.
Not sure where to begin? Below is a 15-minute dumbbell ab workout that uses just one heavy weight. If you are completely new to exercise or returning after a long break from pregnancy or injury it is always best to seek personalized guidance from a qualified professional.
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What Does the Workout Involve?
# Fitness Trainer Shaina Fata’s Workout Routine
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This workout routine comes from fitness trainer Shaina Fata. The program features five separate exercises. You perform each exercise for 40 seconds & then rest for 20 seconds. After finishing all five exercises you complete two or three full rounds of the entire circuit. You can take short breaks between rounds when you need them.
You will need one dumbbell for the entire workout. Choose a weight that feels challenging but manageable. The final few reps should be tough but still achievable with good form.
Exercises Included in the Workout
Sumo Oblique Bends
Begin in a sumo squat stance with your feet wider than hip-width and toes turned outward. Engage your core and hold the dumbbell behind your head with both hands. Using your oblique muscles, bend to one side, lowering your elbow toward your knee, then return to center before switching sides. Stay low in the squat for the entire 40 seconds.
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Single Dumbbell Swings
Stand with your feet a bit wider than your hips and keep your core tight. Hold the dumbbell in one hand and bend at your hips to swing it back between your legs. Then push your hips forward to drive the weight up until it reaches chest level. Change hands after 20 seconds or try 40 seconds on each side for a harder workout.
Dumbbell Core Twists
With your feet slightly wider than hip-width, hold the dumbbell in both hands in front of your torso. Keeping your abs fully engaged, rotate your upper body from one side to the other with controlled movement. Focus on maintaining tension through your core throughout the exercise.
Dumbbell Flutter Kicks
Lie on your back and press your lower back firmly into the floor. Lift your head & neck and shoulders slightly while holding the dumbbell in both hands with your arms extended overhead. Raise your legs a few inches off the ground and alternate kicking each leg upward. Keep the movement small and controlled. If your neck feels strained you can gently rest your head back on the floor.
Hovering Table Dumbbell Sliders
Start on all fours with your wrists under shoulders and knees under hips. Hover your knees a few inches above the floor and place the dumbbell beside your body. Keeping your knees lifted, reach the opposite hand under your torso to pull the dumbbell across, then switch hands to reverse the motion. Maintain a steady hover throughout.
