Best Dumbbell Ab Workouts Routines for Bodybuilding 2024

Best Dumbbells for Core Ab Strength Workout

Crunches and sit-ups are like the bread and butter of core workouts, right? Well, hold on a second! While they’re certainly not going anywhere, this section explores why best dumbbell exercises might be a more effective way to build serious core strength.

Beyond the Crunch: Best Rule Ab Workout with Dumbbells

Let’s be honest, crunches can get a little dull after a while. But the good news is, there’s a whole world of core exercises out there! Dumbbells come in handy because they:

• Target More Muscles: Unlike crunches that focus on just one area, dumbbell exercises engage various core muscles. This includes your upper abs, lower abs, and obliques (those muscles on the sides of your abs). Think of it as a full-on core party!
• Fire Up Your Stability: Many dumbbell exercises require you to balance and control your body while holding weights. This fires up your core muscles to maintain good posture, making them stronger in the process.
• Spice Up Your Workout: Let’s face it, endless sets of crunches can get monotonous. Dumbbell exercises add variety and challenge to your core routine, making your workouts more exciting.

A Dmoose Hexa Dumbbells of multiple sizes on Weider dumbbell racks at the BBR testing facility.

So, if you’re looking to break out of the crunch rut and build a stronger core, dumbbell exercises might be the perfect solution! The following sections will unveil some awesome dumbbell ab workouts and how to do them effectively.

The Best Dumbbell Core Workout Awaits

Now that you know why dumbbells are core royalty, let’s get down to business! This section unveils a killer dumbbell core workout routine you can try at home or at the gym.
We’ve put together a mix of exercises that target different core muscles activity^[1] and keep things interesting. No more endless crunches – just pure core-strengthening goodness!

The Exercises: Your Core’s New Best Friends

Here’s a sneak peek at the awesome exercises included in this workout:

• Dumbbell Woodchop: This move works your core like a boss, but also strengthens your shoulders, hips, and legs. Bonus points for improved stability and flexibility too!
• Dumbbell Windmill Ab Workout: Get ready to challenge your core and boost your shoulder and hip mobility^[2] with this exercise.
• Dumbbell Russian Twist: This is a core crusher that specifically targets your obliques and improves hip mobility.
• Dumbbell Turkish Sit-Up: Don’t be fooled by the fancy name! This exercise strengthens your core, glutes, hamstrings, and even your upper body!
• Dumbbell Plank Pull-Through: Think you know planks? This variation adds a dumbbell twist (literally!) to make your core work even harder.
• Weighted Side Plank: Want a stronger midsection? Holding a dumbbell while doing a side plank will make your core muscles^[3] scream (in a good way!).

Here’s a dumbbell core workouts set and reps chart that will help you build a strong abs.

We’ll be diving deeper into each exercise in a bit, but first, let’s talk about some key points to remember for a safe and effective workout.

Crush Your Workout, Not Your Form: Important Reminders

Before we jump into the nitty-gritty of each exercise, let’s go over some essential tips to make sure your workout is both effective and safe:

• Focus on Quality over Quantity: It’s more important to do the exercises correctly with good form than to rush through them. Proper form ensures you target the right muscles and avoid injuries.
• Rest Easy: Take short breaks (around a minute) in between exercises to catch your breath and avoid getting sloppy with your form. Beginners, listen to your body and take longer breaks if needed!
• Dumbbells Won’t Zap Belly Fat: Here’s a reality check: while these core exercises are fantastic for strengthening your core, they won’t magically melt away belly fat. To lose belly fat^[4], you’ll need a combination of core exercises, cardio, a healthy diet or dense food, and possibly some guidance from a trainer or nutritionist.
• Core Strength is Everywhere: Remember, many dumbbell exercises, even those targeting other muscle groups, will engage your core to help you maintain good posture. So, you can build core strength even while doing a full-body dumbbell workout – cool, right?

Alright, with these tips in mind, you’re ready to conquer this core workout! Get ready to feel the burn (in a good way) and build that strong, stable core you’ve been dreaming of.

1. Dumbbell Woodchops Ab Workout

Why do we love Woodchops Dumbbell Ab Workout

The dumbbell woodchop is like the king of dumbbell ab workout! Here’s why it deserves a spot in your workout routine:

• Functional Fitness: This exercise mimics a real-life woodchopping motion, so it strengthens muscles you use in everyday activities. Think shoulders, hips, quads, calves, and of course, your core!

How To Perform A Kneeling Dumbbell WoodChopper Exercise(Video Credit: Dimitri Giankoulas YouTube Channel)

How to do the Dumbbell Woodchop: Conquering the Core

Ready to give the woodchop a try? Here’s a breakdown of the move:

• Grab a dumbbell with both hands and hold it in front of your body with your arms straight. Imagine you’re about to chop down a tree!
• Stand with your feet shoulder-width apart. Now, here comes the twist (literally). Rotate your torso to one side, lifting the dumbbell up and diagonally across your body as you turn.
• Bring the dumbbell all the way up above your shoulder. Feeling the core burn? Good! Then twist back to center and over to the opposite side, moving the dumbbell across your body again.
• Repeat this woodchopping motion for the desired reps, then switch sides and do the same thing.

Sets: 2-3 sets

Reps: 8-12 reps per side

Pro Tip: “It’s essential to focus on control throughout the movement, rather than speed. This ensures you’re engaging the correct muscles and reducing the risk of injury,” says, Whitney Houlin, Certified Personal Trainer & Director of Fitness and Training at WeGym .

2. Windmill Dumbbell Ab Workout

Why we love Dumbbell Windmill

The dumbbell windmill is a fantastic exercise that goes beyond just building a strong core. Here’s why you’ll love it:

• Core, Strength, and Mobility: This move is a triple threat! It strengthens your core and improves your stability and mobility in your hips and shoulders, all in one shot.

Dumbbell Windmills: For Core, Shoulders, and Overall Mobility (Video Credit:
Greg Brookes YouTube Channel)

How to do the Dumbbell Windmill

The windmill might sound fancy but don’t worry, it’s actually quite doable! Here’s how to master this core and mobility exercise:

• Stand tall with your feet shoulder-width apart and grab a dumbbell in one hand, holding it straight up over your head.
• Now, imagine you’re reaching your other arm down towards the ground on the opposite side of your body. Slowly turn your torso in that direction while reaching down with your free hand. Keep your core engaged throughout the movement!
• Slide your free hand down your leg, all the way down to your ankle if you can comfortably. Keep that arm straight and your core tight!
• Touch the ground with your free hand for a brief moment, then slowly reverse the movement to return to the starting position.
• Repeat this windmill motion for the desired reps, then switch sides and do the same thing with the dumbbell in the other hand.

Intermediate: 2-3 sets of 8-10 reps per side. Start with a light weight and prioritize controlled movement.

Advanced: 3-4 sets of 10-12 reps per side. You can progress by using a heavier weight or adding a single-leg variation.

Focus on Control: Whitney says, “Focus on controlling the movement throughout the exercise, especially during the descent and ascent phases” .

3. Dumbbell Russian Twists

Why we love it

If you’re looking to target those obliques – the muscles on the sides of your abs – then the dumbbell Russian twist is your new best friend! Here’s why we love it:

• Oblique Overload: This exercise is specifically designed to target and strengthen your obliques, giving you a more defined midsection.
• Hip Happy: Not only does it work your obliques, but it also improves hip mobility and flexibility. Bonus points for better posture and movement!

How To Do A SEATED DUMBBELL RUSSIAN TWIST WITH FEET DOWN (Video Credit: Live Lean TV Daily Exercises YouTube Channel)

How to do it

Ready to give those obliques a workout? Here’s how to do the dumbbell Russian twist:

• Sit on the floor with your knees bent and feet flat on the ground. Hold a dumbbell in both hands in front of your chest.
• Lean back slightly, engaging your core muscles. Now comes the fun part – the twist! Rotate your upper body to one side, keeping your legs and lower back relatively stable.
• Imagine you’re trying to touch the dumbbell to the ground on one side. Feel the burn in your obliques? That’s a good thing!
• Twist back to the center and then rotate to the other side, again reaching the dumbbell towards the ground. Keep your core tight and your movements controlled throughout.
• Repeat this twisting motion for the desired reps, making sure to work both sides equally.

Sets: 2-3 sets

Reps: 15-20 reps per side

Pro Tip: “Increase intensity by extending your arms with the dumbbell further from your chest,” says, Annabel Ndinda, Sports and Fitness Philanthropist

4. Dumbbell Turkish Sit-Ups

Dumbbell Turkish Sit-Ups Pros

The dumbbell Turkish sit-up is a superstar among core exercises, but here’s why it deserves a special place in your workout routine:

• Full-Body Blitz: This exercise isn’t just about your core! It works a bunch of muscle groups at once, including your glutes, hamstrings, lower back, triceps, and even your lats (those muscles in your upper back). Talk about a full-body challenge!

Single Dumbbell Turkish Sit Up (Video Credit:Classic CrossFit Berlin YouTube Channel)

How to do it?

The dumbbell Turkish sit-up might sound intimidating but don’t worry, we’ll break it down step-by-step! Here’s how to conquer this core challenge:

• Lie down on your back with a dumbbell in one hand held straight up over your chest. Extend your other leg straight out in front of you, and bend the knee of your leg holding the weight.
• Now comes the tricky part. Push through your foot and your free arm (the one on the floor) to lift your upper body off the ground and come up onto your elbow. Keep that core tight and the dumbbell straight up in the air!
• Imagine reaching your chest towards the ceiling as you lift yourself up. Hold this position for a second to feel the burn in your core.
• Slowly reverse the movement to return to the starting position. Remember to control the movement throughout!
• Repeat this challenging exercise for the desired reps, then switch sides and do the same thing with the dumbbell in your other hand.

Intermediate: 2 sets of 5-8 reps per side. Use a light weight and prioritize proper form over speed.

Advanced: 3 sets of 8-12 reps per side. You can progress by using a heavier weight or performing a full sit-up at the top.

Pro Tips: Annabel Ndinda, mentions, “Focus on a slow, controlled movement for maximum engagement and effectiveness.”

5. Dumbbell Plank Pull-Throughs

Why we like it

The plank is a classic core exercise, but let’s face it, it can get a bit boring after a while. That’s where the dumbbell plank pull-through comes in! Here’s why we love it:

• Plank with a Punch: This variation adds a fun twist (literally) to the regular plank, making your workout more exciting. Plus, it challenges your core stability even more.

How To: Dumbbell Plank Pull Through (Video Credit: CrossFit Federal Hill YouTube Channel)

How to perform it?

Ready to supercharge your plank? Here’s how to do the dumbbell plank pull-through:

• Get into a high plank position, just like a regular plank. But this time, place a dumbbell next to one of your shoulders.
• Now, engage your core and brace yourself! Reach under your body with your free arm and grab the dumbbell.
• Imagine you’re rowing a boat. Pull the weight across your body to the other side, keeping your core tight and your back flat throughout the movement.
• Place the dumbbell next to your other shoulder. Now, reverse the motion by reaching back under your body with your free arm and grabbing the weight again.
• Repeat this pulling motion for the desired reps, making sure to switch sides so you work both halves of your core.

Sets: 2-3 sets

Reps: 10-12 reps per side

Pro Tips: Perform this move slowly to avoid shifting your hips and maintain a solid plank position.

6. Weighted Side Planks

Why We Love Weighted Side Planks?

• Core Carving: Holding a dumbbell while doing a side plank forces your core muscles to work extra hard, helping you sculpt a stronger and more defined midsection.

How To: How To Perform The Weighted Side Plank with DB T (Video Credit: Champion Physical Therapy YouTube Channel)

How to Do the Weighted Side Plank?

Ready to take your side planks to the next level? Here’s how to do the weighted side plank:

• Prop yourself up on your left side, with your feet stacked on top of each other for stability. Grab a dumbbell in your right hand.
• Now comes the core challenge! Lift your hips off the floor, forming a straight line from your head to your heels. Hold that dumbbell straight up towards the ceiling. Feeling the burn? That means it’s working!
• Hold this side plank position for as long as you can comfortably maintain good form. Aim for around 30 seconds to 1 minute.
• Once you’ve reached your limit, lower yourself back down to the ground. Take a quick breather, then switch sides and repeat the exercise with the dumbbell in your left hand.

Sets: 2-3 sets per side

Hold time: 30-60 seconds per side

Pro Tips: Start with a lighter dumbbell to ensure proper form before increasing weight.