Athlean X’s 7 Minute Ab Workout – Looking for an alternative to old-fashioned weight-bearing ab exercises like crunches or sit-ups? We’ve rounded up the top 5 dumbbell core workouts for men from Youtube, performed by top men’s fitness icons and trainers. The quality of the exercise is determined by feedback, user views and overall ratings.
Anyone even remotely serious about getting a six pack can find a place to store a dumbbell. In this case, no excuse should be found. Take your core workout to the next level and sculpt a six-pack by adding one of these exercises to your ab routine!
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Basic dumbbell exercises allow you to add resistance to movements while unlocking a range of different angles and planes for better core activation.
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1. Weighted Levitation Crunches – In this abs exercise, you hold a dumbbell by interlacing your fingers on the handle or pressing the ends together. Hold an extended dumbbell straight in front of your face and do a crunch by pressing straight up toward the ceiling. Don’t let the dumbbell move forward during this abs workout because the momentum will make it easier than you want to see six-pack results.
2. Weighted Diagonal V Sit-Up – This home ab workout works both the lower abs and obliques. With a bottom-up movement and stretch that works your obliques, you get a double benefit by hitting these two areas harder.
3. Dumbbell Ab Wheel Rollouts – Who says you need an ab wheel to train abs at home? In this exercise, you can train the abdominal muscles without the abdominal chakra by driving your arms with a dumbbell. Adjust your arm tension as I show you in the video to nail this incredibly effective home abs move.
4. Sprinter Tuck Ab Wheel – Now it’s time to hit your lower abs with a dumbbell placed under your feet, not in your hands. Bring the leg on the dumbbell toward your chest as you crunch your abs. Be sure to maintain abdominal stabilization to prevent the bell from rolling off your leg.
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In this 20-minute hybrid bodyweight/dumbbell ab workout, Hoy includes some of his favorite ab moves that he uses every day to get a rock-solid 6-pack. There are 22 exercises in total. The intensity of the workout will definitely burn a ton of calories.
“Drink plenty of water and warm up before working out your abs. We’ve got 21 moves, 45 seconds each, and we play each move continuously. It’s real time, so we’re together. We burn tons of calories, sweat, and really Let’s hit those abs.” -Millionaire Hoy
“If we do this routine at the gym, we usually try to do 30-45 minutes of cardio right after a 15-minute workout.” – Brandon
After that you really need to feel your abs and the rest of your body too! Although it’s primarily an ab workout, by the end of this workout you’ll feel your core, legs, back, arms, chest, lungs, and shoulders working.
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Make 5 rounds, each round consisting of one set of corkscrews and one figure eight. You will do 5 sets of squats and 5 sets of figure eights with no rest between sets.
While doing this exercise, hold the dumbbell in front of you – try not to drop it back. This involves other muscle groups and takes the “work” away from the abs and heart.
1. Legs to the Sky Squats – 10 Reps Each Side: Start in a squat with a dumbbell on your right leg. Twisting through your core, throw the dumbbell over your left shoulder as if you were dumping a bucket of water.
For this exercise it is important that you use the abs to initiate the movement, not just the momentum of your legs to move the dumbbell. Otherwise, it’s just a pointless leg exercise. Twist your core as much as you can and you’ve got a killer abs workout.
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2. Count of Eight – 20 Reps: Hold the dumbbell in front of you and move it to an 8. Again, this exercise is much easier if you do it with your hands, but make sure you don’t. Extend your arms and twist the dumbbell with a core twist.
Once done make the next circle as shown. Do each exercise for 60 seconds, then rest for 15 seconds. Do as many repetitions as possible in 60 seconds. Take short breaks if necessary. (Make sure you can do these exercises without dumbbells before trying this advanced finisher workout)
10 Core Strength 6 Pack Ab Workout Routine Crazy Awesome Core Workout Routine 5 Medicine Ball Ab Attack Workout Killer Ab Challenge Workout The best ab workouts aren’t just for those looking for a ripped physique. Athletes in every sport—from baseball to football to hockey—prepare to improve core strength through compound movements. Learning how to engage your core is critical to protecting your spine during everyday movements and during sports.
Wherever you fit on the fitness spectrum—whether you’re a professional athlete or just want to rip your abs—a comprehensive core workout should include three movements: frontal, sagittal, and transverse to touch the rectus abdominis, external and internal obliques, and transversus abdominis.
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Plenty of total-body exercises will fire up your core muscles, but targeting your abs can really make a difference in strengthening your core from all angles. And doing core exercises in a circuit will result in higher intensity and more fat loss.
But we have to face the hard truth: not all six-packs are created equal. Some guys need to work on their abs before they get them, while other guys look like they got a six-pack without doing a single sit-up or side plank.
To get ripped and lose your love handles, you need to clean up your diet, be patient with your progress, and be consistent. However, abdominal exercises are not just about hitting the upper abs, rectus abdominis and deep core muscles. Some of these exercises target the upper body, lower body, or entire body to prevent injury by strengthening muscles such as the erector spinae (muscles along the spine) and hamstrings.
Below, we’ve highlighted 50 key strengthening exercises, so you can mix and match an endless array of ab exercises. Of course, not all core exercises hit just the core, so some of these are upper- and lower-body exercises that work the abs while strengthening other parts of the body (think side planks, planks, and pull-ups).
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