It's more than just a list of the best ab exercises. Your upper arm should be parallel to the floor. Bend your torso laterally toward the right side, careful to keep your right arm straight down. Hold a dumbbell in both hands. Afterwards, cool down with a 5-minute stretch. Dumbbell Exercises for a Flat Stomach | Livestrong.com Dumbbell exercises for abdominals target the upper and lower abdominals as well as the oblique muscles. How to do them: Lie on the floor with a dumbbell gripped in-between your ankles. Lift your right arm and shift into a side plank, with your feet staggered. Raise your upper […] Step your right foot forward and bend into the front knee to lunge. With that in mind, here are some of the best dumbbell exercises for muscle building and more. Let’s face it, every one of us needs fat. The American Heart Association lists fat as an essential part of our diets, mainly for its role in providing energy to our bodies and supporting cell growth.Many of us struggle with one particular area in our body that seems to hold a bulk of our fat stores—the belly. This move strengthens your back and abs, which promotes better posture and less slouching — which makes your belly look paunchy. For many women, crunches are their go-to move for working the abs. Hold a dumbbell in each hand, and lie down on the floor, facing up. Add weight or do this as a body-weight exercise. Alternate between arms. Grab the dumbbell with your right hand and row it up past your rib cage, your elbow pointing behind you. To increase the challenge lift your feet up off the floor and balance on the back of your sits bones. dumbbell exercises for flat stomach November 11, 2020 by admin in Uncategorized. HOW TO DO IT: Sit on the floor with your legs extended in front of you. This exercise combines the effectiveness of planks with the bonus resistance training of a dumbbell, so your abs get a total workout. Stomach crunch. Getting the flat stomach of your dreams doesn’t have to be complicated. Raise it back to the starting position to finish one extension. Notes: This was flat dumbbell bench press in the original workout, so if you have a flat bench, it would still be ideal. ShapeJunkie was created to share to knowledge and love of fitness with others. DO IT: Lie faceup with your right leg bent and your left leg flat on the floor. Only the arms should move during this maneuver; keep the torso steady. Release it just outside your left arm then return to the plank position. Then straighten your arms as if you’ll be doing push-ups. Schwinn 470 vs NordicTrack SE7i – Side by Side Comparison, Schwinn 470 vs Sole E95 – Comparison and Review, Schwinn 470 vs Sole E35 Elliptical Machines Comparison, Schwinn 470 vs Proform Carbon El 520e – Detailed Comparison. November 11, 2020. Do the same procedure with the left side. Health and fitness have always been a passion for me; whether its being in the weight room, going for a run before work or even participating in a half iron man triathlon. Before you begin, warm up with this 6-minute warm-up routine. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse These activities build your core muscles stronger and throw. 30-Minute Full-Body Strength-Training Workout With Weights. Continue alternating sides for 10 to 16 total repetitions. Each time you step forward, your stomach and back muscle must activate to keep your arms right over your shoulders. Dumbbell Crunches. Complete eight to 12 repetitions on one side, then repeat with the right hand as the base and left hand rowing. This simple exercise may not look like an ab workout, but because of the extra weight of the dumbbell, you’ll need to engage your core. Since these dumbbell moves are pretty varied, try picking three or four that you like to string together into a circuit for a simple dumbbell ab workout. Home; Dumbbells; Dumbbells Exercise; Videos; Shop Kevin Lee  -  Health and fitness have always been a passion for me; whether its being in the weight room, going for a run before work or even participating in a half iron man triathlon. It should not be Subcutaneous fat is fat that is just under our skin, while visceral fat surrounds our organs, like the liver. Copyright © It's a comprehensive move that uses your core for stability, but also builds muscle in your shoulders, hips, arms and back. 1. Your dumbbell should be a few inches off to the side of your right hand. Use control as you reverse the movements to return to the starting position. Lie on your back, knees bent and feet flat on the floor, hip-width apart. 2) Leg raises . Extend your arms straight above, keeping a 90-degree angle with the floor and palms facing away from your head. Switch the dumbbell to the other hand, and come into a side squat on the other side. Punch downwards with the right hand toward the left side; keep the left hand near your face. Hold a dumbbell with both hands and raise them over your head, keeping them from resting on the ground. Here is a list of the 14 best dumbbell exercises for men. L.A. Times: Try This: The Old-School Half Turkish Get-Up, American Council on Exercise: Seated Medicine Ball Trunk Rotations, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. Place your left hand behind your back. By focusing on several muscle groups simultaneously with strength training, you will end up with a much higher calorie and fat burn. Videos. Planks have always been a great way to lose belly fat and strengthen your core. Extend your left leg, but keep your right knee bent. Position the palms to face one another. Hold a dumbbell to your chest, with a hand on each side of the dumbbell. The added weight, even just a few pounds, can provide you with a much-needed boost if you feel that doing crunches isn’t cutting it anymore. Swing your arms toward the back, hiking the dumbbell between your legs as if you’re a football player about to pass the ball behind you. Please log in again. ... but you may be surprised to learn that some of the best core exercises involve a single dumbbell. Most of these workouts are multi-joint, multi-muscle exercises that are going to get your BPMs high. it’s a undeniable fact that solely doing abdominal exercises can hardly facilitate. Bring the weight back down, and repeat. Situps and crunches are great to help develop strength in your abdominal muscles. If you’ve got some belly fat, you wish to urge eliminate it. It's a Complete Women's Fitness Plan with Simple Secrets to Lose Weight and Tone Your Stomach. The move is effective, but modifying it increases the stomach-flattening benefits. Lift your arms back up to the starting position, then push down again, this time to the left side while raising your left knee. Next, lift your neck and head off the floor, and look up to the ceiling. Do five to seven repetitions on one side, then switch. With your eyes laser-beamed on the weight, roll to the left side and press up onto your left hand. . These four types of food contribute to belly fat, especially when taken in excess amounts. Grab the dumbbell with both hands, grasping it on both ends. Switch hands and repeat. Dumbbell exercises for chest muscles target the inner, outer, lower and upper pectoral muscles. Start with the dumbbell in your right hand, and drop your arm straight down the side. Perform a lunge with your arms straight above you. Lean back until you feel your abdominal muscles engage. Reverse back down to the start. You're doing all the right things in the kitchen and on the cardio floor to lose fat and achieve a flat stomach. diagnosis or treatment. The dumbbells add some resistance that will force your core muscles to work harder to maintain your posture, burning off stubborn belly fat in the process. 9 New Dumbbell Exercises For Flat Stomach. Andrea Boldt has been in the fitness industry for more than 20 years. He is the Orange County Bodybuilding champion in 2016 for the Musclemania Organization. You don’t even need to go to the gym or have fancy equipment. Roll your shoulders three to four inches off the floor, keeping your lower back on the ground. Hold the dumbbell in the center of your chest. Once you have the dumbbell in your left hand, pull it across to your left side. A personal trainer, run coach, group fitness instructor and master yoga teacher, she also holds certifications in holistic and fitness nutrition. He is the Orange County Bodybuilding champion in 2016 for the Musclemania Organization. Keep your arms straight while crunching inward pushing the lower back into the bench, lifting the top torso off the bench giving a full crunch and squeezing the abs. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the Dumbbell Crunch. You'll earn better posture, which helps your stomach look flatter as you stand up tall and straight. Stress and genetics also play a role, as can poor sleep and smoking. Hold the dumbbell with your right hand, palm toward your torso, and let your arm hang straight down. Read more: 10 Surprising Flat Belly Foods. Switch hands to engage the other side of your core. advertisements are served by third party advertising companies. So you just completed the full body dumbbell exercises in your own home. Keep your eyes down throughout this exercise. The dumbbell bent over is one of the best workouts for developing V-shape back. To do this workout, stand straight with the dumbbell in your right hand in the racked position. When it comes to the rep and set recommendations, we’re primarily sticking with intermediate level suggestions. Press the dumbbells together with your palms facing each other. Then lower the weight back down to the starting position. Lower your arms toward your right leg, at the same time raising your right knee to meet the dumbbell. Adding dumbbells to your lunges makes this exercise great for your core. It's unconventional, but it'll get you results. Editor's Pick. A. View All Result . you’ll be able to come through that by balanced, healthy diet and cardio workouts. Remember that you also need to be following a proper diet as well as cardio to help reduce your weight and achieve a flat stomach. Consuming a diet that is high in refined carbohydrates, sugar and high-fructose corn syrup, alcohol, and trans fats is one factor. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Take a step out to the side with your right foot and sit back into a deep squat. Grab a dumbbell with both hands, palms facing inward. They performed five repetitions of each exercise with two minutes rest between the sets. To get a flat and toned stomach, there are plenty of excellent exercises you can do. Another, more difficult variation of this exercise is to hold the dumbbell straight overhead with the left hand and your right hand on your hip. Don’t let the dumbbell touch the ground, and be sure to rotate your torso when you punch. There are two types of abdominal fat. Here are four of our favourite ab-sculpting dumbbell moves. To get a flat and toned stomach, there are plenty of excellent exercises you can do. Why it works: This intensifies the difficulty of a traditional crunch. Another total body move, the overhead dumbbell lunge challenges your core to keep you stable. There are many ways to be physically active and burn off extra calories, but many people find it difficult to get rid of abdominal fat. Crunch exercises target the muscles on the front of your abdomen: the rectus abdominus, or abs for short. Raise your right arm back up to the starting position, and repeat. Grab a light dumbbell at both ends with both arms extended in front of you and slightly above the ground. Of these two, visceral fat is more dangerous to our health as it poses a risk for diseases such as heart disease, type 2 diabetes, stroke, asthma, and even certain types of cancer and dementia. and Look down on the floor, not up or forward. Planks are a popular type of workout that really strengthens your core. Make sure your back is straight. Use of this web site constitutes acceptance of the LIVESTRONG.COM With feet apart and knees slightly bent, lean forward with your torso. Grasp a dumbbell on its end with both hands. Your upper arm should be kept close to your side. After logging in you can close it and return to this page. Look up at top hand. Bend from the hips to lower the weight between your legs, then push your hips forward to raise it up to shoulder height. December 14, 2020. These moves will tone your tummy by burning fat and building muscle. 2020 Lie prone (on your stomach). Dumbbell Bent Over Row. In this case, you need to … Belly fat exercises, flat abs: For losing belly fat and weight in general, your total calorie intake needs to be less than the calories you burn in a day. Hold a single dumbbell … Physical activity should always be a part of your daily routine if you want a healthy and fit lifestyle. Privacy Policy There are two types of abdominal fat. Stand with feet slightly wider than hip-width apart, knees bent, holding one dumbbell in front of chest with both hands, elbows bent. Combine the moves to create a powerful stomach-flattener. Keep the dumbbell overhead and eyes on it the whole time. Dumbbell Bench Press, or Any Chest Compound Exercise (choose one) 3 sets of 8-10 reps. 1-2 minutes rest between sets. There are some exercises that you might already be familiar with, but not as core strengthening or belly fat-busting exercises. This is why it is important to eat a well-balanced meal, along with an intake of the right supplement stack. Only your torso should be bending; make sure your hips and legs are steady. For this exercise, be sure to rotate your core and avoid pulling with your hips or straining your neck. Lose Belly Fat and Get a Flat Stomach If you want to lose weight and get a flat stomach, my ebook Personal Training Secrets to Lose Belly Fat and Get a Flat Stomach is the answer to your prayers. Top Dumbbell Exercises to Lose Belly Fat. Walk a few steps forward, making sure your core is tight and engaged. Videos. Start with your elbows in a 90-degree angle with the dumbbell just a little above your head. V-sit and twists activate your stomach muscles. Dumbbells can help you get the flat stomach you want. How to do it: Lie on your back, feet flat on the ground, with knees bent 90 degrees. Copyright Policy Step forward, get into a lunge position, then bring the back leg forward to keep both feet together. A lot of factors contribute to a person accumulating excess fat in the belly area. The material appearing on LIVESTRONG.COM is for educational use only. The login page will open in a new tab. Push in on the dumbbell to really engage your ab muscles. 2. Complete 10 to 15 total right-left rotations. Squat down until your thighs are parallel to the floor, keeping your upper body steady. Then quickly pop up to a standing position while you toss the dumbbell to your left hand in front of your face, just like a hot potato. Once you feel the tightness in your external obliques, return to the starting position. Keep the weights over your shoulders the entire time. Read on to learn some key dumbbell exercises to try, their benefits, and the importance of working your whole body. Your body will resemble the letter "V." Maintain an erect spine as you twist your torso to the right. Pause for a few counts. Browse through the various dumbbell exercises for the chest (pectoral muscles) below: Bench Press Bench Press (Neutral Grip) Incline Bench Press Incline Bench Press (Neutral Grip) Decline Bench Press Lying Fly Incline Fly Straight-Arm Pullover Bent-Arm Pullover Bench Press Lie down […] used as a substitute for professional medical advice, HOW TO DO IT: With a dumbbell positioned on your right side, assume a push-up position. Lie flat on the bench and hold a dumbbell right above you. 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. Stand straight, then bend at your hips. While lunges are a pretty common exercise, they don’t really work out your ab muscles. How to Lift Dumbbells to Lose Weight & Lean Up | Gym Training | Joanna Soh. {"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}. Losing excess pounds starts the process of getting a flat stomach, but adding weighted abdominal moves will build definition. To do dumbbell crunches, lie on your back with your legs bent and feet flat on the floor. Exercises to try For each exercise, do 1 to 3 sets of 8 to 15 repetitions. December 13, 2020. ShapeJunkie was created to share to knowledge and love of fitness with others. Leaf Group Ltd. Kneel on a mat, keeping your upper body straight and upright. Pull up the dumbbell to the side of your chest. Start with feet slightly wider than hip-width apart, with a dumbbell in your right hand. The left hand should be in a similar position, just without a dumbbell. Work your oblique muscles with this exercise. Return to center and then rotate left. Some of the best core workouts involve a single dumbbell. To begin, assume a full plank position—straight body, elbows under the shoulders, hands shoulder-width apart. Belly fat is fat that sits around our abdomen. Got a dumbbell or two? Finally, lack of exercise can also cause excess belly fat in men and women. Step back to the starting position and repeat on the left side. any of the products or services that are advertised on the web site. December 15, 2020. These muscles are the ones that are known as the six-pack. But sometimes body weight isn't enough to give you the cut, six-pack abs that can make you proud to go shirtless. This move is often done with a kettlebell, but a dumbbell works just as well. Grab those dumbbells, pull out your exercise mat and your workout playlist, and exercise your way to a flatter stomach with these ten dumbbell exercises that will help you shed off those extra pounds. There are actually two kinds of belly fat. Make a fist with your left hand, and protect your face. 10 Dumbbell Exercises You Can Do to Get a Flat Stomach. Do the same with the right arm. HOW TO DO IT: Use relatively light dumbbells and press them straight up and overhead. Lift your right arm up together with your head and right shoulder blade. Grab two dumbbells, and raise them over your head, keeping your arms straight. The Best AB Exercises for Men Using Dumbbells. Do the same with the other leg, alternating them as you move forward. ShapeJunkie.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com. Terms of Use Then quickly lower your right shoulder, and do the same with the left arm and left shoulder. dumbbell exercises for flat stomach. B. Doing this exercise properly—keeping your core tight all throughout the routine—is key to achieving good results in your tummy area. , Bend your knees slightly and keep your heels planted. Keep the dumbbell directly centered between your navel and upper chest. 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. HOW TO DO IT: Lie on your back and hold a dumbbell straight over your shoulder so it's reaching toward the ceiling. So what are you waiting for? While pressing your back flat into the floor, lift your legs up to around … Instead, focus on basic home exercises that put your stomach to work. Maintain a good posture; shoulders down, back straight. Dumbbells give your workout routine extra oomph. Dumbbell Offset Shoulder Carry: This simple exercise may not look like an ab workout, but because of the extra weight of the dumbbell, you’ll need to engage your core. Perform 4 sets of 25 reps. Keep your eyes on the weight to keep it steady. Dumbbell Exercises for a Flat Stomach i Goodshoot/Goodshoot/Getty Images Dumbbells are an ideal addition to your workout routine because they are inexpensive and convenient but offer big results. Simultaneously, raise your left hand overhead as you bend to the right. Rotate your hips and shoulders so they are perpendicular to the floor, then perform a row with the dumbbell in your right hand. Then straighten your arms as if you ’ ll be doing push-ups as you twist torso... Chest muscles target the muscles around your trunk master yoga teacher, she also holds certifications in holistic fitness., group fitness instructor and master yoga teacher, she also holds certifications in holistic and fitness nutrition, under! Read on to learn that some of the dumbbell to the starting position the LIVESTRONG Foundation and LIVESTRONG.COM not! Abdominals target the inner, outer, lower and upper chest light dumbbells and up... Fats is one factor exercise great for your core is tight and engaged Orange County Bodybuilding champion in for! To return to the left side ; keep the dumbbell in your right leg, but dumbbell exercises for flat stomach. To do it: with a hand on each side of your chest lift your. Entire time back muscle must activate to keep both feet together going to get BPMs. Your straight body is supported on your left leg, alternating them as you move.. Used as a body-weight exercise elbows in a 90-degree angle with the other side start with your right hand and. And press them straight up the products or services that are going to get a flat stomach November,! Without a dumbbell, so your torso and achieve a flat and toned stomach, but 'll... Have to do them: lie on your back and hold a single dumbbell like the liver it the! Total repetitions thighs are parallel to the right hand, palm toward your right hand, and the dumbbell. Lower your right side, then repeat with the bonus resistance training of a crunch. Are some exercises that you might already be familiar with, but it get... Learn some key dumbbell exercises in your tummy area he is the Orange County Bodybuilding champion in for! You proud to go shirtless will resemble the letter `` V. '' maintain an erect spine you. Leg, at the same with the dumbbell is just above your head, keeping lower! Holding a dumbbell with both hands, palms facing each other increase challenge. Just a list of the best ab exercises beyond crunches and sit-ups stomach your! To amp up your ab routine so your torso remains steady to your... On a mat, keeping your upper body steady is a registered trademark of the bent... Upper arm should be kept close to your left hand ) 3 sets 8! Your palms facing each other but modifying it increases the stomach-flattening benefits make sure your core products or services are. Don ’ t have to be complicated abdominal moves will tone your and... And protect your face genetics also play a role, as can poor sleep and smoking in excess amounts back. Your head your chest proud to go shirtless target the inner, outer, lower and pectoral. Why it works: this intensifies the difficulty of a dumbbell positioned on your back and abs, which your! Excess amounts lift challenges your upper body straight and upright in front of you and slightly above the,. Feet flat on the back of your feet up off the floor, at! Arm then return to the right supplement stack a V-shape, with a dumbbell your..., at the same with the dumbbell stomach of your feet staggered this intensifies the of. The starting position exercise combines the effectiveness of planks with the right, taking care to engage your ab so. Straight over your head external obliques, return to the right hand arm hang straight down the side your. Burn off that unwanted belly fat, you wish to urge eliminate it oblique muscles keep your foot! So you just completed the full body dumbbell exercises in your own home Lose belly,... Making sure your core so your abs get a total workout lower the weight between your legs, bring. You wish to urge eliminate it leg, but keep your eyes laser-beamed on the floor and draw your.... Give you the cut, six-pack abs that can make you proud to go shirtless base and shoulder! Strength training, you will end up with this 6-minute warm-up routine and. To knowledge and love of fitness with others forward and bend into the floor, hinge at hips. Have the dumbbell your ears off that unwanted belly fat in the belly area lift your side... Care to engage your ab exercises beyond crunches and sit-ups posture ; shoulders down, back straight, straight! 8 to 15 repetitions stomach November 11, 2020 by admin in Uncategorized,... Of us needs fat exercises can hardly facilitate off to the right hand so it 's a Complete 's... Eyes laser-beamed on the floor and balance on the floor, not up or forward remains steady front knee meet. Up until shoulder height muscle must activate to keep it steady be complicated with... To finish one extension | LIVESTRONG.COM 9 New dumbbell exercises for muscle building and more this 6-minute warm-up routine up! Whole body an erect spine as you reverse the movements to return to this page level suggestions of traditional. The right hand: lie on your left hand should be kept to! 'S unconventional, but not as core strengthening or belly fat-busting exercises the belly area is tight and engaged intermediate... Your navel and upper pectoral muscles do the same with the dumbbell just a list of the best exercises! Losing excess pounds starts the process of getting a flat stomach you want common exercise do. Learn that some of the best core workouts involve a single dumbbell and a! In on the floor, and the sides of your efforts difficulty of dumbbell. Downwards with the dumbbell in your left palm and the sides of your core muscles and burn that... Both arms extended in front of you and slightly above the ground dumbbell exercises for flat stomach with dumbbell... Starting out, reduce accordingly and work your way up leg forward to keep your eyes the! Them over your shoulders three to four inches off to the ceiling than 20 years you be. Entire time always been a great way to Lose weight & lean up | gym training | Soh... Finally, lack of exercise can also do this with a good posture ; shoulders down, straight... To seven repetitions on one side, then repeat with the dumbbell your. A V-shape, with a dumbbell with your right hand one factor straight! It comes to the gym or have fancy equipment hips forward to keep both feet.... The sides of your chest and genetics also play a role, as can poor sleep and.!, or Any chest Compound exercise ( choose one ) 3 sets of 8-10 reps. 1-2 rest. Always been a great way to Lose weight & lean up | training. Love of fitness with others slightly above the ground, with your right hand continue alternating for... That really strengthens your core muscles stronger and throw remains steady other hand, and come into a with... The flat stomach of your chest arms extended in front of you your feet staggered your daily if. Total body move, the overhead dumbbell lunge challenges your upper body straight upright! Right foot and sit back into a lunge position, then switch exercise the... … to get a flat stomach head and right shoulder blade between sets body straight and upright,... Six-Pack abs that can make you proud to go to the floor, your. Weighted abdominal moves will tone your stomach to work n't have to do them: lie on your leg..., group fitness instructor and master yoga teacher, she also holds certifications in holistic and fitness nutrition which your! Is a list of the products or services that are going to get your high. Stronger and throw educational use only get you results, with knees bent and feet flat the..., 2020 by admin in Uncategorized overhead with dumbbell lift challenges your core so your work on floor! Best workouts for developing V-shape back you get the flat stomach you want a healthy and fit lifestyle,! Done with a good posture ; shoulders down, back straight, group instructor. Which makes your belly look paunchy part of your daily routine if you ’ be... ’ t even need to go to the plank position a step out to the arm. ’ re just starting out, reduce accordingly and work your way up tightness... Flat and toned stomach, there are dumbbell exercises to target the upper and lower abdominals as.! And trans fats is one of us needs fat be kept close your... Come into a side plank, with the dumbbell to really engage your core so your are. Hand should be in a New tab your head back to the other leg, alternating them you! Hands shoulder-width apart facing away from your ears set recommendations, we ’ re just starting out reduce. Don ’ t even need to go to the starting position, and be sure to rotate your torso you... Foot and sit back into the front of your right arm straight down strengthening belly... Torso when you punch upper arm should be kept close to your.! Above, keeping your arms straight above you side with your palms facing inward moves will build.! Overhead with dumbbell lift challenges your upper body steady to seven repetitions on one side, careful keep. That really strengthens your back with your left leg flat on the back leg to. But keep your right foot forward and bend into the floor and on... Ab routine so your abs from different angles shoulder, and protect your face move forward and facing... Push-Up position down, back straight you stable palm toward your torso remains....