In this 30-minute dumbbell workout to build your abs and obliques, we’ll hammer through four rounds of these seven exercises, circuit style. Dumbbell Bent Over Row. You can do abdominal dumbbell exercises at your home, the gym, or the office. The basic dumbbell row is one of the best exercises for your back, attacking both the lats and rhomboids. Hold a dumbbell in front of your chest. Return your arms to the starting position. If you want to achieve a strong core, go ahead and add these dumbbell exercises to your fitness program. Lie on your left side with your legs extended. Position your knees above your hips with your calves parallel to the floor. To get a toned stomach and fuel your body, follow a healthy diet that includes fiber, probiotics, and protein. Brace your torso and tighten the muscles in your abdomen and lower back. The V-Taper Row Series will help you build your outer lats and also add size and depth to your rear delts. You’ll gain more stability in your body, which helps with overall function and movement. The exercises that will be performed are: 1) Dumbbell Dead Lift 2) One Arm Dumbbell Rows 3) Dumbbell Pull Over 4) Dumbbell Shrugs. Lie on your back and hold a dumbbell overhead. Browse through the various dumbbell exercises for abdominals below: Weighted Crunch Weighted Leg Raise Dumbbell Side Bend Weighted Crunch Lie down on your back on a bench and hold a dumbbell on top of your chest. Slowly twist your upper body to the right. Why: This move hits the major muscles of your upper back, while your lower back gets worked to keep your torso upright. The good news if you dread all those moves: You don’t need to do any of them to build a supremely jacked, powerful back. With the dumbbell in your hands, tense your abs and stand up straight, by driving your hips forwards and squeeze your glutes. Even if you strengthen your abdominals, the muscle tone won’t be visible if it’s covered in a layer of fat. Hold a dumbbell in each hand, bending your elbows to position your hands at shoulder-height with your palms facing forward. Try this NO REPEAT, at home, upper body workout! Here are 30 science-backed methods to help you reach your goal of a flat…, Strengthening your core muscles helps stabilize your body and support your spine. Abdominal Bracing Exercises to Take the Strain Off Your Back. That means the "working" arm gets to pile up very focused back squeezes. Engage your core muscles as you twist to the right. Anabolic window refers to the short time after training when your muscles are repairing and recovering. They’re the perfect way to sneak in a short workout, or you can include them in a longer workout routine. What is a “Pain Cave” and How Do You Power Through It in a Workout or Race? Start by standing with your feet a little wider than your shoulders and knees slightly bent. In a study published by the American Council of Exercise (ACE), 19 healthy men, aged 18 to 25, were assigned to performed 8 different back exercises using either 70% of 1-RM or body weight. Lie on your back with a dumbbell between your ankles. The classic renegade row is a solid way to blast your entire upper body. A lot of back exercises usually involve some type of chin-up bar or pulley bands, but we are going to start simple with dumbbells only. Here are 10 exercises to try, whether you're a fitness newbie or a…, Magazines and websites tout the benefits of core strength training, but how does it compare with things like bench presses, biceps curls, and leg…, Many strength training exercises can be done in the comfort of your home without any equipment. Once you’ve got it down, start with a light weight and gradually increase the load. Take your core training to the next level and sculpt a six-pack by adding these eight dumbbell exercises to your abs routine. Ab workouts on their own aren’t enough to achieve washboard abs or lose belly fat. These exercises will go a long way toward helping your body offset the shoulders-rolled-forward posture that often comes with everyday activities like car-driving and typing at a computer. Does Walking 1 Hour Every Day Aid Weight Loss? These muscles support your spine, stabilize your body, and promote proper posture. If fat loss is important to you, you’ll need to do abdominal exercises as part of a fitness routine that targets your whole body to lower your body fat percentage. After establishing a sturdy elevated plank position, you'll row a dumbbell upwards and hold. Ebenzer Samuel, C.S.C.S., is the fitness director of Men's Health and a certified trainer with more than 10 years of training experience. Ratchet up the forearm and stability challenge of the standard dumbbell row with Samuel's towel dumbbell row. For this exercise, engage your core and keep your low back straight. 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