Don’t spend hours in the gym to work your abs. Personal trainer Matt Fox has put together a quick and effective abs workout that only requires one dumbbell. Whether you’re at home or at the gym, these five exercises will give your core a good workout.
Before starting any new exercise routine, especially if you’re new to working out or have recently recovered from an injury or pregnancy, it’s important to consult with a medical professional or a personal trainer to ensure you’re doing the exercises correctly and safely.
The workout consists of four sets of 15-20 reps for each of the five exercises. You can either do the exercises in a circuit format, completing one exercise after another with short breaks between sets, or complete four sets of each exercise before moving on to the next one.
When selecting the weight for your workouts, choose one that challenges you but still allows you to maintain good form throughout the exercises. If you find yourself arching your back or hunching your shoulders to complete the reps, lower the weight.
Here are the five exercises included in the workout:
1. V-sit press outs:
– Sit on an exercise mat and lean your torso backward to engage your abs.
– Hold a dumbbell with both hands and extend your arms, pressing the dumbbell away from your chest.
– Complete 15-20 press outs while maintaining the V-sit position.
2. Commando plank to high plank reach:
– Start in a high plank position with a dumbbell or kettlebell in front of you.
– Lower down into a plank on your forearms by bending one elbow at a time.
– Reverse the movement by pressing into the floor with one hand at a time.
– Once back in a high plank, reach one arm to tap the top of the dumbbell, then the other.
3. Leg lift overs:
– Sit on a mat with your legs extended and a dumbbell between your legs.
– Bring your legs together to one side of the dumbbell and lean your torso back, placing your hands on either side of your hips.
– Engage your core and lift both legs up and over the dumbbell, lowering them to the opposite side.
– Continue lifting and lowering your legs.
4. Half-kneeling chainsaw pulls:
– Kneel on one knee with the foot of the other leg pressed into the floor.
– Hold a dumbbell with both hands and raise it above your head.
– Complete a woodchop motion, bringing the weight down towards the hip of your kneeling leg and then raising it back up on the opposite side.
– Rotate your torso as you lower the weight to your side.
– Switch the kneeling leg for each set.
5. Standing teapot:
– Stand with your feet hip-width apart and hold a dumbbell in one hand.
– Lower the dumbbell down your leg towards your knee, then slowly return to the starting position.
– Switch sides halfway through or after each set to ensure equal reps on each side.
Working on your core strength has numerous benefits, including protecting your spine from injury, improving posture, enhancing athletic performance, and reducing lower back pain. However, if your goal is to have visible abs, you also need to consider factors like body fat percentage, diet, stress levels, hormones, and sleep.
Adding weights to your workouts offers additional benefits compared to bodyweight exercises alone. It follows the Overload Principle, which means continually challenging your muscles by increasing resistance to promote strength gains.
If you’re looking for more ab workout inspiration, check out more workouts on Tom’s Guide. Remember to always listen to your body and consult professionals for guidance to ensure a safe and effective workout.
