Developing strong abdominal muscles not only contributes to an attractively toned belly, but also helps to alleviate lower back pain, improve posture, prevent injury and improve performance in other athletic activities. The American Council on Exercise recommends performing one to three sets of 10 to 25 repetitions each, allowing your abs to rest for at least a full day between workouts.
Seated Dumbbell Twist
Seated dumbbell twists work your central rectus abdominus muscles as well as your obliques. Sit at the edge of a flat bench with a dumbbell in each hand. Bend your elbows and rest the dumbbells on top of your shoulders. Place your feet firmly on the floor, shoulder-width apart. Slowly rotate your torso from side to side, keeping your head and feet in place. Move at a slow and controlled pace, exhaling as you twist to the side and inhaling as you return to center.
Dumbbell Press Sit-Up
Dumbbell press sit-ups work your abs, chest, triceps and shoulders, and can be performed at a flat or decline bench. Have a workout buddy or trainer spot you during the exercise to hand you and take away the dumbbells. Lie on an ab bench with your feet securely under the foot pads. Hold a dumbbell in each hand, positioned at your shoulders as if you were about to perform a bench press. As you exhale, simultaneously sit up and press the dumbbells above your head. Inhale as you lower your torso back to the bench while returning the dumbbells to the starting position.
Seated Dumbbell Trunk Rotations
Seated trunk rotations, typically performed with a medicine ball, may also be done with a dumbbell to work both your rectus and transverse abdominal muscles. Sit on the floor with your knees slightly bent, holding a dumbbell with both hands in front of you. Sit with your back straight, perpendicular to the floor. As you exhale, rotate your torso to your right side, touching the dumbbell to the floor next to you. Inhale as you return to center. Repeat on the left side. For an extra challenge, lift your legs a few inches off the ground as you perform the exercise.
Dumbbell Side Bend
Dumbbell side bends focus the resistance on the oblique muscles running along the sides of your abdomen. Start with your feet shoulder-width apart. Hold a dumbbell in your right hand, and place your left hand on your hip. Keep your back straight as you bend at the waist toward your right side as far as possible. Hold the position for a moment, and return to the upright position. Switch sides to hit your left obliques.
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