Dumbbell Abdominal Exercises

For well-toned abs, try free weights during your ab exercises. Hit your abs from several different angles on the floor and standing up to acquire a six-pack look. Do this dumbbell ab routine five days a week for six weeks to see definition. Partner your workouts with a high-protein, low-calorie diet and your abs will be the envy of many.

  1. Standing Ab Pull Down

    • Perform an abdominal crunch while standing up. This exercise works your upper and lower abs. Use a 5 to 10 lb. free weight to perform this exercise. Stand facing forward with legs hip-width apart. Hold your dumbbell between the palms of your hands, so it rests in front of you. Perform the exercise by holding the weight over your head and bringing one knee up while pulling the weight down. Make a "C" shape with your abdomen as you lower the weight and raise your knee. Contract the ab muscles when your knee meets the weight. Perform 12 repetitions on each side. Do three reps of 12.

    Oblique Side Bends

    • This move concentrates on your obliques and back muscles. Use 5 to 10 lb. weights to perform the exercise. Stand facing forward with your legs hip-width apart. Grab one weight in your right hand and slowly bend from the hips sideways to the right. Don't raise your leg off the ground. Slowly raise your body so you return to your starting position. Conduct this move for 30 seconds on one side, then switch sides and repeat. Do this move two or three times, depending upon your fitness level.

    Dumbbell Punch

    • Give your obliques, lower abs and back muscles a workout while getting a little cardio at the same time. Grab two lightweight 3 to 5 lb. dumbbells in each hand. Stand facing forward with your legs slightly wider than hip width. Punch forward with your right hand using the dumbbell and turning your right leg slightly so you feel a stretch in your obliques. Retract your arm and perform the same move using your left arm. Twist jab for 30 seconds leading with your right hand, and then twist jab leading with your left hand.