Ab Exercises With Dumbbells

Introducing a dumbbell into your abdominal exercises is a good way to build strength and tone existing muscle. When you're just starting out with abdominal exercises, crunches and sit-ups alone are challenging. However, when your sets no longer feel difficult and you want to increase the resistance in your workout, add a lightweight dumbbell (two, three or five pounds) and move upward in weight over time as additional resistance is needed. Even a little weight can make a big difference.

  1. Standing Side Bends

    • Work your oblique muscles on the sides of your abs by standing with your feet together. Hold a dumbbell in one hand and place your other hand behind your head. Lower your hand holding the dumbbell toward the floor until you feel a stretching sensation on the opposite side of your torso. Hold your position for one second and then return to standing. Perform sets of 12 repetitions, switching the hand holding the dumbbell between each set.

    Dumbbell Crunches

    • Lie on your back on the floor, or on a stability ball if you have one, with your knees bent and your feet flat on the floor. Hold a 2, 3 or 5 pound dumbbell with both hands across your chest. Breathe out and lift your body up toward the ceiling until your shoulder blades raise off the floor. Hold your position for one second and then slowly return to a flat-lying position. Perform sets of 12 repetitions.

    Overhead Side Bends

    • Similar to the first exercise, this ab-strengthening technique is performed from a standing position. Using a heavier weight than before, hold a dumbbell with both hands above your head with your arms extended straight upright. Slowly bend to your right side as far as you can comfortably move. Hold for one second and then slowly rotate to the left side as far as you can comfortably bend. Return to an upright position and count this as one repetition. Perform sets of 12 repetitions before moving on to another exercise.

    Ab Combo

    • An ab combo integrates a combination of pullovers, crunches and leg raises to work multiple abdominal muscles at once. Lie with your back flat on the floor and your legs straight up in the air. Hold a dumbbell in both hands straight above the top of your head, on the floor. Breathe out and pull the dumbbell over your head and toward your legs. While breathing out, raise your upper body off of the floor. Hold the dumbbell near your shins for one second and then return slowly to lying flat on the floor. Count one repetition. Perform sets of 12 repetitions before moving on to another exercise.