When it comes to ab training, you would be making mistake if you did not include dumbbell exercises into your workouts. In this video, I’m going to show you the best dumbbell exercises for abs, each based on a different training criteria. I’m going to cover the categories of strength, power, hypertrophy, metabolic training, total body, corrective exercise and a miscellaneous movement that needs to find it’s way into your routine.
We start with strength. Here it is worth noting that often times, any lower ab exercise (or movement that requires you to lift your legs) is going to be challenging enough and create overload. This is because the weight of the legs provides enough external resistance to bring down the rep counts and ramp up the intensity. That said, there is a big difference in our ab strength levels when moving from the top down and bottom up. For that reason I included two different weighted ab exercises to cover each.
The first is the single arm Otis-Up. This is a no-momentum movement that requires you get your back off the floor without the assistance of your legs or feet pushing into the ground. Get to a high sitting position and slowly lower yourself back to the ground. From the opposite end of the kinetic chain we can do the weighted Dragon Thrust. This involves placing a dumbbell between your feet and lifting the pelvis off the ground to engage the lower abs. This may be too difficult for some beginners but it does provide an option for those that are ready for it.
Next, we move onto power. This involves not just moving a weight but being able to do so quickly and explosively. The best movement for this is the dumbbell twisting toe taps. This upper and lower body timed movement allows for you to preload the abs by placing them on a rotational stretch on every repetition. The kick of the leg on the opposite side gets the body to move in it’s preferred cross pattern and allows the stored elastic energy of the core to do it’s job on resisting and creating rotation.
For hypertrophy we want to be sure to include an ab exercise that allows for a stretch to be placed on the abdominal muscles. Given that most ab exercises are done on the floor, the ability to extend beyond neutral is something that isn’t possible. That’s why the introduction of a physioball as shown here is so valuable. You can stretch the abs over the ball and get an eccentric overload when performed with a dumbbell in hand. Slowly crunch up on each rep to ensure a good, purposeful contraction and optimal ab development.
Next is the metabolic training category. While some have concerns about accumulating a lot of reps or time flexing and extending the spine (I am actually not one of them if the abs are trained properly and the stability of the supporting core musculature is maintained), this would allow for both without worry. The Rock the Boat and the Hollow Rock are isometric challenges for the core and involve maintaining stability rather than dynamic contraction. Less strain but still maintain all the benefits of the burn inducing metabolic overload that has been shown beneficial to development.
Other categories covered here are the total body ab exercise, corrective ab exercise and a miscellaneous option that hits the neighboring muscles of the abdominal region especially well. All of these exercises are going to be effective for their intended purpose and make for a super effective dumbbell workout routine for abs if you choose to do them together.
If you are looking for a complete ab workout that guides you through every day in just minutes of training, be sure to check out the Google Play Store and App Store for the “6 Pack Promise” app by ATHLEAN-X. If you are looking for a complete training program that trains all of the muscles of your body to be ripped, athletic and strong, be sure to head to the link below and check out the A-X program that is best suited to your current goals.
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49 comments
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He looks like if you took an average joe then maxed it’s strength.
fucking speaking
These video should be 3-4 minutes max not 12 bloated minutes
.
Can someone help me pls. For hypertrophy, how many sets and reps should i do? What weight should i use?
2:11 otis up
3:05 db dragon thrust
4:00 twisting toe tap
5:00 weighted levitation crunch
7:05 hollow rock
7:50 db overhead walk
9:17 ab roll-up
just for reference for myself
45 with the biological age of 20
Fuck I love this channel.
How often is better train abs?
Outstanding! Thank you (from a dumbbell guy)!
Dragon Thrust…. doubt that I even could do that without dumbbells.
How many reps/sets?
3:52
The fact that Josh Brolin and randy Orton liked his posts is amazing🔥🔥💯💯
Jeff can tell Superman the correct posture for take off, flying and landing.
What about moves for us mere mortals?
What should I do if I don't have a ball?
I can’t hold these god damned dumbbells with my feet and I keep dropping them everywhere
✈️🙏🏽
If weighted side twists are not included imma go off
Jeff said "Don't Cry". Noted
1:32 strength 2:14 Otis up 3:05 dragon thrust 3:40 power 3:56 db twisting tow tap 4:30 hypertrophy 4:50 weighted levitation crunch 5:55 metabolic 6:40 rock the boat 7:06 hollow rock 7:40 total body 7:47 db overhead walk 8:53 corrective exercise 9:17 db ab rollup 10:04 Miscellaneous 10:17 weighted gymnast ab tuck
Should u do a certain amount of reps for these workouts
We know what you did to train Saitama
Growing hair won't help you.
Thank you, Jeff!
I'm number 1500
0:34 when thanos himself likes your workout post.
Forget abs, even his face muscles are all popped up
..
Best abs program 💪
3:02
I'm sure if I had to punch Jeff in the stomach, I'll break my hand….
Side note, does anyone have a link on his vids for home training? It will be much appreciated
Nice , sick of the gym tuck and bicycle .
show us some standing ab exercises with just a dumbbel or band, please
7:06
I bet if he told you to attach a rope to a dumbbell and swing it around, you'll be convinced that your feet now have 6 packs
Love the explanations!
End up with either a dumbbell in the face or broken toe….
Thank you jeff i lost almost 80 pounds in 5 months
how much weight?
Nice
I can't raise off the floor like that, with my legs spread out like that, and unachievable. Hard to hand also. ' Workjng on it.
"Don't cry" thank you Jeff, I needed that.
Poiplloikjuhygtfrdeswaq
Those exercises are not for beginners
How do you get rid of low belly hang?
These exercises will certainly produce results, but the real secret to becoming ripped is how you eat. 70 % eating right, 30% exercise. Dig
You bullshit a lot, no substance.