Your body is very clever. But the problem with it being so adaptable and quick to respond to change is that if you only ever train your abs through crunches, it will soon get used to this training stimulus and so has no need to make these muscles bigger, stronger and more defined. The solution is to introduce some extra training stimulus to force your abs back into growth, and this five-move dumbbell session will do just that. Select a weight that allows you to complete all the reps of all the sets with good form, and fully engage your entire core before starting each set.
Superset
This superset not only works your abs hard – because they must manage the weight as you move up and down – but it also involves multiple other muscle groups to send your heart rate soaring, eliciting a fat-burning response as well as a muscle-building one.
1A Thruster
Targets Entire abs and core
Sets 4 Reps 12 Rest 30sec
Stand tall, holding a dumbbell in each hand at shoulder height. Keeping your abs tight, squat down, then stand back up – pressing your hands directly overhead as you do. Pause briefly at the top, then go straight into the next rep.
1B Lunge press
Targets Entire abs and core
Sets 4 Reps 6 each side Rest 60sec
Stand tall, holding a dumbbell in each hand at shoulder height. Keeping your abs tight, take a big step forwards and lunge down, pressing the weights directly overhead. Return to the start, then repeat, alternating your leading leg.
See related
- The Best Abs Workout: Circuits For Upper Abs, Lower Abs, And Obliques And Core
- The Best Abs Exercises For All Levels Of Gym-Goer
Triset
This tri-set targets still works your main abs, but also hits the obliques or side abs too with the introduction of rotational and sideways movements. Keep all reps controlled and remember: concentrate on keeping your entire core engaged from the first rep until the very last.
2A Lunge rotation
Targets Abs and obliques
Sets 4 Reps 12 each side Rest 10sec
Start tall, holding a dumbbell in both hands overhead. Take a big step forwards and lunge down, bringing the weight down and over your leading knee. Return to the start and repeat, alternating your leading leg.
2B Woodchop
Targets Lower abs and obliques
Sets 4 Reps 12 each side Rest 10sec
Holding a dumbbell in both hands, squat down and move the weight to one side. Stand back up and raise the weight above your opposite shoulder. Do all the reps on one side, then repeat on the other.
2C Side bend
Targets Lower abs and obliques
Sets 4 Reps 12 each side Rest 30sec
Stand tall, holding a dumbbell in one hand with your other hand against your head. Bend down to the side holding the dumbbell, tensing your abs as you do. Pause at the bottom position, then stand back up. Do all the reps on one side, then repeat on the other.
