Abs - Fitness

4 Single Dumbbell Exercises To Tone Your Abs

Oct 13, 2016 //

Sick of doing endless crunches?

We all know that standard exercises like push-ups and mountain climbers are great for ab strength, but you may be surprised to learn that some of the best core exercises involve a single dumbbell.

All you need for this workout is your trusty dumbbell and some room to move around. Here are four of our favourite ab-sculpting dumbbell moves.

1. Archer Row

The archer row will strengthen your core and help you develop better posture.

  • Start by getting into push-up position, with a dumbbell within reach.
  • Extend your arms straight out, and keep your body in a straight line from your head to your heels.
  • Keep your left palm on the floor, and pick up the dumbbell with your right hand.
  • Rotate your hips and shoulders so they are perpendicular to the floor, then perform a row with the dumbbell in your right hand.
  • Make sure to keep your hips and chest steady; don’t rotate them as you perform the rows.
  • Do 10 reps, then switch to the other side.

2. Dumbbell Hot Potato Squat

This is a great, full-body exercise that will get your heart pumping and strengthen your core.

  • Start by standing with your feet about shoulder width apart, with one dumbbell held in rack position.
  • One end of the dumbbell should be resting by your shoulder.
  • Squat down until your thighs are parallel with the floor, then return to the standing position quickly before tossing the dumbbell to your other hand.
  • Repeat 10-12 times.

3. Half Turkish Getup

This is another full-body exercise that focuses on the core, this technique will help your build core strength and balance.

  • Start by lying face up with your right leg bent and other other flat on the floor.
  • Hold a dumbbell up into the air with your right hand, and put your left hand on the floor at your side.
  • Roll onto your left side and lift your torso up into the air, using your left hand or elbow to prop yourself up.
  • Your right hand should stay lifted straight up into the air.
  • Keep your eyes on the weight to keep it steady.
  • Lower yourself back to the ground, and repeat 10 times before switching to the other side.

4. Side Bend

This exercise is simple, yet has an amazing effect on your obliques.

  • Stand up straight with your feet about hip width apart, holding a dumbbell in one hand at your side.
  • Lean over to the side with the dumbbell, keeping your abs tight, then return to the start position.
  • Do 10 reps on one side, then switch.
Caleb Palmquist

Caleb is a freelance writer living in sunny St. Petersburg, Florida. He is a health and fitness enthusiast who wants to inspire people to live happier, longer lives. Caleb's hobbies include hiking, kayaking, biking, and cooking.

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