We've put together an article with exercises that can be done with just one dumbbell! That's right, there's only one dumbbell! These exercises, believe it or not, will target your core, obliques, back, and biceps while still providing you with the defined, strong muscle mass you need.
The best part about these exercises is that if you don't have any dumbbells, you can easily substitute a kettle bell or even a weight plate for them. These well-executed exercises will leave your upper body craving more!
In the order shown, complete the following five moves.
Perform 15 reps of one lift before moving on to the next one without stopping.
Rest for 60 seconds after the final move.
Repetition is key.
Make a total of six circuits.
Use a lighter dumbbell to make the circuit quicker, or a heavier dumbbell to make it harder.
Try This 5 Exercises For Rock Hard Abs
1. Dumbbell swing:
This is a variation on the traditional kettlebell swing that provides the same advantages. The hip hinge, which is the foundation of this move, is one of the core foundation bodyweight movements that you should master before starting any weight-training programme.
How to:
In both hands, hold a dumbbell. Lower the weight between your thighs by bending from the hips. Raise your hips to shoulder height by pushing them upward. Reverse the steps to get back to the beginning.
2. Side bend with dumbbell:
Most abs routines go too far in the crunch direction, resulting in an imbalance in which the obliques are underdeveloped. This is one of the best exercises for focusing on the latter. Strong obliques provide a foundation of rotational strength, which is important for people who participate in contact sports or work in physically demanding jobs.
How to:
Hold the dumbbell in one hand and stand tall. Lower the weight while keeping your chest up – this will target your obliques. After you've completed all of the reps, switch hands and repeat.
3. Dumbbell Woodchop:
Because you must resist rotating your torso, this is an excellent oblique-targeting move that also increases your body's coordination and core strength.
How to:
Squat with both hands on one side of the weight. Raise it to head height across your body, then lower it. After you've completed all of the reps, switch sides.
4. Crunch with dumbbell:
The crunch is a true test of basic core strength and offers excellent abdominal stimulation. The only way to make it more difficult is to add weight, which the dumbbell crunch is ideal for. Choose a weight that you can do eight to ten reps with, and start with the abs muscles, not the hip flexors.
How to:
Lie flat on your back on the floor, elbows bent. With both hands, hold the dumbbell to your chest. Raise your torso using your upper abs, then slowly lower back to the starting position.
5. Dumbbell Russian twist:
The elevated position of the feet in this exercise puts a lot of pressure on both the upper and lower abs, which can be difficult to target. The obliques are also involved in the twisting movement, which will come in handy when stabilising the body during heavy compound lifts.
How to:
Begin with your heels off the ground, at the top of the crunch. Rotate back and forth while bracing your abs. One rep equals a twist to one side and then the other.
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