Dumbbells may typically be considered strength training tools for your chest, arms, back and shoulders, but that doesn't mean you cannot target your abs with these versatile pieces of exercise equipment. A dumbbell may simply add weight on top of what your body weighs during exercise to challenge your abs, or it may be used as part of a total body exercise, such as the reverse lunge with single-arm press, that strengthens your upper and lower body.
Torso Tightener
The torso tightener exercise targets your core, including your abs, obliques and glutes. The thigh muscles are also targeted doing the torso tightener. A single dumbbell is used for the exercise. To begin the exercise, hold a dumbbell in front of your body with the dumbbell between your palms. The dumbbell is horizontal. Step your feet greater than shoulder-width distance apart; turn your toes out. Tuck your tailbone and squeeze your abs. Keep your spine straight and bend your knees in line with your toes to do a plie squat. Next, twist your shoulders and bend to the right as you reach your arms toward your right knee. Keep your lower back and legs in place. Twist back to the center. Repeat the exercise by bending and twisting to the left.
Freestyle Rainbow
The freestyle rainbow exercise uses your abs as well as your thighs, shoulders and glutes. A single dumbbell is circled over your body in a rainbow-like shape. To perform the freestyle rainbow, stand with your feet hip-width distance apart. Hold the dumbbell between your hands with your arms straight overhead. Next, bend your knees and squat down. Reach your arms toward your left hip. Then, stand up straight and circle your arms back over your head. Continue moving your arms until they circle over to your left hip. Bend your knees as you bring your arms down to your left side. Raise your arms up and over to your right side again.
Reverse Lunge with Single-Arm Press
The reverse lunge with single-arm press is a total-body exercise. Total body exercises use muscles of your upper and lower body, including your abs. This exercise targets your shoulders, arms, legs and glutes. To do a reverse lunge with single-arm press, stand with your feet together and hold a dumbbell in your right hand. Bring your right arm bent at your side with your palm facing your shoulder and your elbow pointing toward the floor. Relax your left arm at your side. Then, step your right foot back about 3 feet and place the ball of your foot on the floor. Bend both knees and simultaneously extend your right arm toward the ceiling. Keep your spine straight and your abs tight. Next, push off your right foot to bring it next to your left and bend your right arm. Repeat on the other side.
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