Home Ab Workout (ONE DUMBBELL NEEDED!) – ATHLEAN-X™

Get ripped six pack abs at home or at the gym with this program

Home ab workouts are definitely among the most convenient, especially considering that it is best to work your abs multiple times per week. If you had to train your abs at a gym all the time, it would make it much harder for you to train them frequently enough to see results. In this video, I show you a complete ab workout that you can do at home (or the gym if you choose) using just a single dumbbell.

You may be thinking, but if I need a dumbbell is this a home ab workout? You’re kidding right? Anybody that is even partly serious about getting a six pack can find the space to store a single dumbbell. No excuses allowed in this one. Time to get a killer abs workout in at home in just 4 exercises.

Speaking of the exercises, let’s cover what they are.

1. Weighted Levitation Crunch – In this ab exercise you want to hold onto a dumbbell either by interlacing your fingers on the handle or by holding it by it’s ends. Hold the dumbbell extended straight over your face and perform the crunch by pressing it straight up towards the ceiling. Do not let the dumbbell move forward during this ab exercise as the momentum will make it easier than you want it to be to see six pack results.

2. Weighted Diagonal V Sit – This home ab exercise has the benefit of training both your lower abs as well as your obliques. With the bottom up movement and the stretch acting on your obliques, you get the dual benefit of hitting both of these areas extra hard.

3. Dumbbell ab wheel rollouts – Who says you need an ab wheel to train your abs at home? In this exercise you are able to workout your abs without an ab wheel by letting your hands roll out with a dumbbell. Adjust your grip pressure as I show you in the video to nail this incredibly effective home ab movement.

4. Sprinter tuck ab wheel – Now it’s time to hit the lower abs with the dumbbell now placed beneath your foot instead of in your hands. Drive the foot resting on the dumbbell in towards your chest as you crunch with your abs. Be sure to maintain your stabilization of your abs to keep the bell from rolling away from your foot.

Aim to perform 3-4 rounds of this complete home ab workout and take each exercise to failure.

For a complete program to help you get ripped abs, athletic muscles and explosive strength be sure to head to and get the ATHLEAN-X Training System. Use the same exact program used by today’s top professional athletes in all major sports to get to the top of their sport and dominate.

For more home ab workouts and exercises for abs that you can do at home, be sure to subscribe to our youtube channel at

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