This 15-minute ab workout with weights will take your abs to a whole new level of strength and definition. These are the best dumbbell ab exercises to tone your midsection and tighten up your six-pack. So grab your weights and lets get to work.
15-Minute Core Workout With Weights
- Dumbbell Dying Bug – reciprocal limb motion to work all layers of your abs.
- Double Leg Raise with Dumbbell Jack – works upper and lower abs.
- Accordion Crunch with Military – a great core balance exercise.
- Dumbbell Heel Touches – great resisted exercise for the obliques and upper abs.
- Dumbbell Pike Crunch – add a new level of difficulty with a dumbbell between your feet.
- Side Plank Hip Dip – hold the weight on your lateral hip to add resistance to this oblique motion.
{Please keep reading below for a detailed description of each of these exercises and this workout.}
Are you sick of doing hundreds of sit ups and crunches and not seeing the ab results you desire?
Stop wasting your time and start adding some resistance to your core workouts.
Think about it – when was the last time you did 3 sets of 20 – 30 reps of crunches? I dare say the last core workout you did probably included these types of sets/reps.
Now think about the last time you did some barbell squats. Did you do 3 sets of 30? Absolutely not!
You probably added weight until you could perform 3 sets of 10 reps with a little struggle on numbers 8-10.
So the question needs to be asked – as you’ve been getting stronger and progressing resistance on all your exercises, why haven’t you applied the same principle to your abs/core?!
If you want to see progress and if you want your abs to get stronger and more defined you have to be doing some kind of resisted work… [PERIOD].
That’s why today I wanted to share with you 6 of my favorite dumbbell ab exercises in one amazing core workout with weights to sculpt your midsection and tone up that six pack.
Of course, as with all ab workouts I post on this site it’s important that I make two points absolutely perfectly clear.
1. You can’t spot treat: You can’t work one area of your body and expect to lose weight in that area only. Doing ab exercises will make your core stronger; they will not melt all the fat that covers your muscles.
If you’re looking for more great workouts that get the blood pumping and the sweat flowing, we’ve got your hookup. You can see all of our workout plans AT THIS LINK RIGHT HERE.
2. You can’t outwork a bad diet: It doesn’t matter how much core work you put in… if you supplement your workouts with donuts and ice cream there’s no way you’ll ever see any progress. You have to fuel your body properly if you want it to perform at its highest capacity.
If you feel like your diet could use some help, we actually have a bunch of menu plans that are specially designed to meet your caloric needs. Be sure you look into those BY CLICKING THIS LINK RIGHT HERE.
So how do you get a flat stomach? It’s simple really. Eat the right food everyday, strength train with some core work, and regular cardio. Then repeat forever. 🙂
Really, though… I think all-too-often we get concerned when we don’t see results in our bodies after 4 days. The cold, hard truth is that change takes TIME. You have to give these things 8-10 weeks of consistent effort before you and your friends/family start to notice a difference. I know that seems like a long time, but don’t make it slower than this by quitting.
Alright! Soap box speech is over now. Let’s move on to the workout!
In this workout we’ll perform 6 great ab exercises with dumbbells in a sequential circuit. That means you’ll start with exercise #1, then #2, and so on until you’ve done one set of all 6 of them. You’ll then start over at #1 again and repeat this process 2 more times (3 sets total). We’ll perform 10 reps of each exercise.
Grab your dumbbells and push PLAY on the video below to follow along!
Keep reading below for text and picture on how these exercises are to be done.
Dumbbell Dying Bug Exercise – activates the deepest layer of your abs to tone your stomach in tight.
- Lay on your back with your hips and knees bent to 90 degrees. You arms are also extended straight up towards the ceiling with the weights in your hands.
- Slowly straighten your right leg towards the ground while lifting your straight left arm up and over your head.
- Try to keep your back flat and your stomach sucked in.
- Return to the starting position and repeat on the opposite side.
- 10 REPS
Double Leg Raise with Dumbbell Jack – great activation of the upper abs.
- Lay on your back with your legs straight and your arms over your head holding dumbbells.
- Bring your dumbbells down out to your sides and all the way behind your hips in a “jack” motion while raising both straight legs up off the ground.
- Again, the focus is keeping your back flat and your stomach tight.
- Slowly return to the starting position.
- 10 REPS
Accordion Crunch with Military Press – upper, middle, and lower ab muscle exercise with a balance component.
- Sit in a “tucked” position with your dumbbells in your hands at shoulder height and your feet right up close to your butt but not touching the floor.
- Lean back and extend your legs our straight in front of you without touching the floor. At the same time your legs extend out straight perform a military press by pushing the weight up towards the ceiling.
- Slowly return to the starting position.
- 10 REPS
Dumbbell Heel Touches – roasting the obliques with some resisted lateral motion.
- Lay on your back with your knees bent. Your dumbbells should be on the floor at hip level.
- Lift your shoulders off the ground and push your right dumbbell down to your right heel with your right hand.
- Now pull the right dumbbell back up to the starting position.
- Repeat on the left side.
- 10 TOUCHES TO EACH SIDE
Dumbbell Pike Crunch – roast the abs with a dumbbell in your hands AND between your feet.
- Lay on your back with one dumbbell squeezed between your feet and another dumbbell in your hands.
- Get into a pike position by lifting your straight legs up towards the ceiling and reaching straight up towards the ceiling with your arms.
- Hold your legs in this position while lifting your shoulders up off the ground; basically lifting the dumbbell in your hands up towards your toes.
- Slowly return to the starting position.
- 10 REPS
Side Plank Hip Dip – one of my favorites for the obliques; we’ll take it next-level with some weight.
- Get into a side plank position on your right elbow and outside of your right foot.
- Hold one of your dumbbells on your left side at the level of your left hip.
- Lower your right hip to the ground and then focus on squeezing your right obliques to raise your left hip up towards the ceiling.
- 10 REPS
Repeat this whole series three times through and CONGRATULATIONS – you totally nailed this core workout with weights! I’m sure your abs will be feeling this one for days to come!
Looking for more great ab workouts you can do at home? I’ve got you taken care of…
At-Home Lower Ab Workout
Lose Your Love Handles Workout
5 Core Exercises You Should Do Everyday
Belly Pooch Workout
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Make it happen,
Jared