While dumbbells are typically used to train the arms, they can be helpful in strengthening the abs as well. There are several exercises that use these tools to engage the muscles of the abdominal corset; you can integrate them into traditional exercises to make them more difficult. As you exercise, remember that you need to be able to maintain the correct posture to build muscle mass faster and avoid injury.
Steps
Method 1 of 3: Developing the Correct Technique
Step 1. Choose the appropriate weight
You don't have to use a dumbbell that is too heavy or too light according to your fitness level. To determine if it's right, you need to be able to use it comfortably for at least 12-15 reps. To find the right weight for you, you should do bicep curls before attempting the new ab exercises.
Step 2. Warm up before you begin
Before exercising, you should warm up with a short run or jog. It only takes you five or ten minutes to make sure your muscles are ready for exercise; by doing so, you avoid getting hurt and optimize the results.
If you are doing cardiovascular activity and weight lifting at the same time, you should do cardio exercises after your strength session; Before lifting the dumbbells, limit yourself to five to ten minutes of light running
Step 3. Keep your spine straight
Injuries to this facility are devastating and cause permanent damage; to avoid the risk of hurting your back, keep your spine straight while performing the exercises.
Step 4. Complete the movement to its full extent
For weight training to be effective, you should perform the exercise completely as intended. Make slow, controlled movements to train your abdominal muscles during the session; don't be in a hurry, otherwise you can hurt yourself.
Step 5. Start with 8-10 repetitions
Unless specifically required by the exercise instructions, you should start at this level; do three sets of 8-10 repetitions each. When you feel more comfortable with the movement, you can increase the number of reps or sets; you should also decide on the number of movements based on the type of training you want to do.
- If you are doing strength training, do up to 3 sets of 8 reps with a heavier dumbbell.
- If you opt for resistance training, do up to 3 sets of 15-20 reps with lighter dumbbells.
Step 6. Give your muscles some rest
Take a full minute of recovery between sets; in this way, you avoid over-training your muscles and at the same time you can perform a greater number of sets without getting injured. In addition to taking a break between sets, you should also rest overnight. Don't train the same muscle groups for two consecutive days; let your abs recover for at least a day (or even longer) before straining them again.
Step 7. Remember to breathe
Many people forget to maintain a regular breathing rate while lifting weights, but be aware that this is a key factor. Regular breathing not only supplies the muscles with oxygen, but also prevents injuries and fatigue. When focusing on your abs, you should exhale as you squeeze them; for example, during crunches, exhale as you lift the trunk and inhale as you bring it to the ground.
Method 2 of 3: Training the Abdominal Corset Muscles with Dumbbells
Step 1. Lift the weight while maintaining a well-balanced posture
Hold a dumbbell in each hand, bring one foot slightly back from your body and the other slightly forward. Squat down a little and, as you lift yourself up, bring the dumbbells over your head until your arms are straight; alternate the position of the legs every thirty seconds.
Make sure that the heel of the rear foot is off the ground, while the front one should be well supported
Step 2. Do the side pushups
Hold a tool in one hand while leaving the other free. Lean to one side without leaning forward or backward; the chest should remain flat during the exercise. Slowly return to the starting position and repeat the sequence.
By varying the weights you use, this movement becomes more effective. Use a heavier dumbbell to do 6 to 10 reps, or a lighter one to do up to 40 reps in one set
Step 3. Do abdominal twists
This exercise primarily focuses on the oblique muscles on the entire abdominal belt. Take a dumbbell in each hand while holding both at shoulder height. Place your feet securely on the ground and rotate your upper body as you bring a tool forward, as if you are trying to punch; return your hand to its starting position as you switch arms and rotate in the other direction. Do eight to twenty repetitions with each arm.
Step 4. Raise your legs
This movement is useful for training the lower abdominal muscles. Place a tool on the ground in an upright position, between your feet, while assuming the starting position with your legs extended. Rest your back on the floor and squeeze the dumbbell between your ankles or feet. Contract your leg muscles as you lift them off the floor towards the ceiling, so that they are perpendicular to your body; then slowly bring them back to the starting position.
- Keep your back from arching and keep your abdominal muscles contracted as you lower your legs towards the floor.
- You should first practice lifting the weight with your legs from a seated position. As you grab the dumbbell between your ankles or the inside of your feet, slowly raise it as you learn to keep your legs and back stable.
- If you can't do it without difficulty, switch to a lighter weight; It is essential that you are able to lift the tool safely, as you could seriously injure yourself if it slips from the grip between your ankles or feet.
- If necessary, you can support your lower back muscles by folding a towel and placing it under your back.
Method 3 of 3: Integrating Dumbbells into Traditional Exercises
Step 1. Do squats with weights
Hold a dumbbell in each hand and lean forward slightly at the level of the pelvis: this is the starting position; before squatting, lift up and straighten slightly. When you have brought your body down, hold the position for a couple of seconds before slowly returning to the initial position.
Step 2. Do the crunches
Lie on the ground on your back and bend your knees; hold the dumbbell in your hands bringing it gently to your chest, lifting your torso towards your knees before slowly bringing it back to the ground. Use your abs to lift your shoulders and not arm or back strength.
Make sure your lower back muscles are strong enough to support the weight of the dumbbell before attempting this movement
Step 3. Do sit-ups with a dumbbell over the brim
Lie on your back holding the tool in one hand; extend your arm towards the ceiling and contract your abs to reach a sitting position. The arm must remain straight and stretched upwards; Then gradually bring your body back to the ground by holding the dumbbell above you.
Advice
- At first try to train without dumbbells in order to learn the correct technique of execution.
- If you just want to exercise your abdominal muscles, you may not get satisfactory overall results. Perform compound movements that involve different muscle groups.
- Drink lots of water while exercising.
- Although these exercises increase the strength of the abdominal brace, it is equally important to follow a proper diet. A diet rich in protein and low in refined carbohydrates helps you build muscle mass faster.
Warnings
- Consult your doctor or personal trainer before attempting a strenuous exercise program, especially if you have suffered from lower back pain in the past.
- If any exercise causes pain, stop it immediately and try again a few days later using lighter weights.
- If you cannot maintain the correct posture, do not continue the movement; choose a lighter weight or try another day.
