The Best AB Exercises for Men Using Dumbbells

While there are lots of bodyweight exercises you can perform to work your abs, adding a dumbbell or two into the mix can make your workouts much more demanding and effective. By adding an external load, you can work your muscles harder than you might otherwise be able to when limited to your bodyweight. The best weighted ab exercises allow you to work the target muscles safely and in relative comfort. Develop a strong, muscular midsection by including dumbbell ab exercises in your workouts.

  1. Weighted Dumbbell Carries

    • Weighted dumbbell carries develop core stability and also provide your upper body with a great workout. As unusual as they are effective, weighted carries are an fun exercise for men looking for a stronger midsection. There are two main weighted carry exercises -- the waiter's walk and the farmer's walk. For the former, hold a heavy dumbbell in one hand above your head. For the latter, hold the weight by your side. With the weight in the correct position, walk around your training area while keeping your abs braced and your torso vertical. Walk for time or distance. On completion of your set, change arms and repeat.

    Dumbbell Push Crunch

    • Dumbbell push crunches focus on your rectus abdominis which is the muscle on the front of your abs. While this exercise can be performed on the floor, it is even more effective when performed on a decline ab bench. Lie on your back with your arms extended and your dumbbells held directly over your shoulders. Contract your abs and, keeping your arms vertical, lift your shoulders and upper back off the floor or bench, exhaling as you do so. Return to the starting position and repeat. Using one dumbbell at a time adds an extra oblique or waist element to this exercise.

    Turkish Dumbbell Get-Ups

    • Turkish get-ups are normally associated with the kettlebell crowd, but there is no reason you cannot do this effective ab exercise using a dumbbell. Get-ups use every muscle in your midsection and also help develop shoulder mobility and stability. Lie on your back with a dumbbell in your left hand. Press the weight up to arms' length. Roll onto your right elbow while pushing the weight up to the ceiling. Keep the dumbbell directly over your shoulder. Use your free hand to push yourself upright and then get your legs under you. Stand up straight with the weight held overhead. Reverse this sequence to lie back down and then repeat. On completion, swap arms.

    Side Bends

    • Side bends target your obliques, which are the muscles located on either side of your central ab muscle; the rectus abdominis. Hold a dumbbell in one hand and stand with your feet shoulder-width apart. Your arm should be hanging down by your side. Without twisting your hips or shoulders, lean over to the side and lower the dumbbell down the outside of your thigh to your knee. Return to the upright position and repeat. On completion, change sides. Do not hold a dumbbell in each hand. This common mistake makes this exercise less effective as one weight counterbalances the other.

    Dumbbell Russian Twists

    • What this exercise has to do with Russia is unclear, but the combination of a stability ball, a dumbbell and a rotational movement provides a top-class ab workout. With your dumbbell clasped firmly in both hands, sit and then lie on a stability ball. Position the ball behind your shoulders. Extend your arms so they are vertical. Keeping your hips up and arms straight, roll over onto your left shoulder and then over onto your right. Twist from the waist and not the hips or knees. Continue alternating sides until you set is complete. If you need help balancing, ask your training partner or personal trainer to kneel by the ball and prevent any unwanted or excessive movement.