Abdominal Exercises With Dumbbells

Dumbbells generally are reserved for strengthening the muscles of your arms, legs and back. However, you also can use them to work your abdominal muscles by making traditional exercises more challenging. Dumbbell abdominal exercises will improve your core strength and help develop those hard-to-see ab muscles. Perform intense ab exercises on three nonconsecutive days each week.

Dumbbell Side Bends

The dumbbell side bend works your oblique muscles, your rectus abdominis and the muscles in your lower back. Stand with your legs slightly apart and hold a dumbbell in your right hand. Place your left hand behind your head. Pull your belly button into your spine, contract your abdominal muscles and straighten your back. Slowly bend your torso to the left to perform a side crunch. With control, return to your starting position. Perform the desired reps. Switch sides.

Overhead Oblique Bends

The overhead oblique bend targets your obliques and rectus abdominis, as well as the stabilizing muscles in your back and shoulders. This exercise is a more challenging version of the dumbbell side bend. Stand with your legs hip-width apart and hold a dumbbell overhead with your arms extended. Pull your belly button into your spine and stabilize your core muscles. Slowly bend your torso to the right as far as you comfortably can. Pause. Use your obliques to return your torso to the upright position. Repeat the exercise on your left side. Focus on slow, controlled movements and refrain from using heavy weights to prevent back injury.

Dumbbell Sit-Up

Add a dumbbell to a regular sit-up to increase the exercise's intensity and difficulty. The dumbbell sit-up mainly works your rectus abdominis and hip flexors. Lie face up on the floor with your knees bent and your feet anchored under a sturdy object. Hold the ends of a dumbbell with your hands and position it over your chest. Pull your belly button in, inhale and raise your torso by contracting your abdominal muscles. Continue until you are sitting up and, with control, lower yourself back to the floor.

Lying Dumbbell Pike

The lying dumbbell pike targets your rectus abdominis, transverse abdominis, chest and hip flexors. Lie face up on the floor with your arms and legs extended so your body forms a straight line from your hands to your feet. Hold a dumbbell with both hands. Pull your belly button in, contract your core muscles and take a deep breath. As you exhale, keep your arms and legs straight and simultaneously raise them until they come together above your stomach. Squeeze your abdominal muscles at the top of the movement and, in a controlled manner, return to the starting position. If this version is too difficult, begin with your legs extended up and move only your upper body.