Adding resistance to your abdominal exercises will help you burn more calories and shave more inches off of your waist. You can add dumbbells to almost any abdominal exercises.
Most people can handle a five-pound dumbbell but make sure you challenge yourself enough so that you can really feel the change in resistance during the exercise.
Your heart rate should increase and the movement should feel significantly harder to gain the best results.
1. Sit-ups with dumbbell
When using a dumbbell with your sit ups, it’s a good idea to anchor your feet either under a treadmill, chair or anything that will help keep your feet flat.
You can hold the dumbbell in several different positions with this exercise including holding it close to your chest or holding it behind your head.
So basically hold the dumbbell where it’s most comfortable for you, anchor your feet while lying down and complete your sit-ups.
Try to do three sets of 25.
2. Dumbbell twist
This move is often done with a medicine ball but can easily be completed with a dumbbell.
Sit on your bottom with your knees up holding the dumbbell close to your chest. Slightly sit up so your abdominal muscles feel engaged. Once you are in this position, twist from side to side with the dumbbell touching the floor on each side of your body.
Try to complete 40 reps on each side.
3. V sit with dumbbell
Lie on your back with your dumbbell in your hands and your hands stretched straight behind your head.
This is a fairly advanced move, so you likely won’t need to use a very heavy dumbbell.
Slowly raise your arms and legs at the same time until you are in a v position and hold for three seconds.
Repeat the movement and try to complete three sets of 10.
4. Decline sit-up with dumbbell
Find an incline bench at your gym and make sure it is fairly steep. Hold your dumbbell behind your head while lying on the bench with your head down on the lower end.
As you pull yourself into a sit up, try to keep the dumbbell stable over your head without moving or bending your arms. You want the dumbbell to reach straight up to the ceiling.
This move is fairly advanced so try to complete two sets of 10.
5. Standing side crunches
Hold a dumbbell in one both hands. Try to make the dumbbell fairly heavy. If you normally do a bicep curl with ten pounds, try to use 20 pounds for this exercise.
Standing straight, hold the dumbbells at your sides. Start with your right side and bend your waist as far to the right as you can while holding both dumbbells. Stay on the same side and complete 25 reps.
Repeat the same movement on the other side for 25 reps. If you feel like you can, try to complete 25 more reps on each side.
6. Floor wipers with dumbbells
Lie on your back and raise your legs into a pike position. Holding the two dumbbells straight above your chest, keep your arms straight throughout the exercise. Rotate your legs, keeping them together, all the to the floor. Keep rotating them so that you are doing a windshield wiping motion, only you’ll be wiping the floor.
While your legs come around through the center of your body, try to raise your hips just slightly for an extra burn in your lower abdominal region.
Try to complete three rounds of 10 on each side.
7. Standing dumbbell twists
For this exercise you need one dumbbell that weighs between 10 and 20 pounds.
Stand with your feet hip width apart and slightly bend your knees. Hold the dumbbell like a steering wheel in your hand and twist back and forth like you are passing the dumbbell behind you to somebody else.
Be mindful of keeping your face forward and only twisting your waist.
Try to complete 50 twists on each side.
It is very important to use weights that are heavy enough to add something to your abdominal exercises. If the weight is too light, it won’t yield any results.
Make goals for yourself to go heavier every couple of weeks so you continue to obtain good results.