4 Best Dumbbell Exercises for Abs
Exercising is one of the best ways to stay fit and active. It is also a natural way to keep the body in proper shape and figure. However, you should know that there are different forms of exercises and that too for different body parts. Each form of exercise aims at a particular goal and even help you get through it if followed on a regular basis.
Abs exercise is one of the prevalent and effective forms of exercise that can be done for strengthening of the muscles as well as to flatten the abs and give it a perfect shape. For those who are looking for some effectual dumbbell exercises can adhere to this health guide below. Follow these top notch exercises on a strict regimen to get visible outcomes.
Dumbbell Exercises for Abs
Dumbbell Crunch Exercise
This exercise aims at the abdominal muscle group just above the pelvic area. For exercising successfully, you need to lie on your back with the knees bent a flat feet on the floor.
A single dumbbell is needed for the purpose and you need to hold it from both the hands in a way that it is on top of the head. The abs should now be contracted which can be done by pressing the lower back on the floor. Now the shoulder blades and head should be lifted towards the knees while exhaling along with it. Let the upper body down on the floor while inhaling this time and repeat the procedure. 20-25 repetitions in about 3 sets should be performed for perfect outcomes.
Side Bend with Dumbbells
For the training of the abdominal oblique muscles, you can use the side bend easily. Stand up straight and in a way that the feet and the shoulder are wide apart and the knees are a little bent.
One dumbbell should be held in one hand on the side in a way that the palm faces inside. The back should now be kept straight and try to bend the waist on the side where you are holding the dumbbell. This should be continued until you feel the stretch in the muscles. Repeat this 20-25 times before moving in the other direction.
Rotations with Dumbbells
It is one kind of exercise that targets the overall abdominal muscles and therefore considered as one of the best ones to follow. Sit on the floor with a single weighed dumbbell. The feet should be held together in the front with the knees a little bent. In the beginning, you can keep the heels flat on the floor during the exercise but later with practice; you can keep the feet together but raise the heels a little.
The dumbbell should be held with both the hands and keep it at least 6 inches from the chest. Now, lean back a little and twist the waist. For the movement of the dumbbell, bring it towards the floor to the outside part of one hip. Now taking it across the chest towards the external of the other hip repeat the movement 20-25 times.
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Dumbbell Swings with One Arm
Herein, you need to stand in a straight position with knees a little bent and the feet shoulder a width apart. The dumbbell should be placed in between the legs. Now, keeping the weight on the heels the dumbbell should be picked up with one arm in a squatting position.
The back should be kept flat during the exercise and you should look straight ahead. Now swing the dumbbell between the legs and backwards in a way that you want to toss it. Next, use the hips to push forward the dumbbells. With arms straight, push the dumbbells to shoulder height. 15-20 repetitions with each arm are required.