Dumbbells range in weight from 1 to 120 lbs. When using them to target belly fat, you're not going to need the triple-digit weights. Before you even get to that point, though, you have to take overall fat loss into consideration. The way to lose fat is through cardiovascular exercise, calorie restriction and following a healthy eating plan that is high in nutrient-dense foods. Use dumbbell exercises to tone and define your abdomen as you lose weight.
Step 1
Lift dumbbells to build metabolically active muscle. Perform as many exercises as possible with a stability ball, which forces you to contract your abs. Chest presses, seated shoulder presses, lying triceps extensions, seated biceps curls and wall ball squats are examples. Aim for 10 to 12 repetitions, three to four sets, and work out three days a week on nonconsecutive days. Take short rest breaks in between your sets to keep your heart rate elevated.
Step 2
Lie face-up on a bench to do leg raises. Pinch a dumbbell between your feet, straighten your legs and grab the edges of the bench with your arms at your sides. Raise your legs up until your body forms a 90-degree angle, slowly lower your legs back down, and repeat 12 to 15 times.
Step 3
Hook your lower legs under the padded supports on a decline bench to do incline push crunches. Lie back on the bench and hold the dumbbells straight above your chest. Lift your shoulders off the bench and push the weights straight toward the ceiling. Squeeze your abs forcefully for a full second, slowly lower yourself down, and repeat 12 to 15 times.
Step 4
Sit on the floor to do Russian twists. Bend your knees, flatten your feet on the floor and lean back slightly while holding one dumbbell by the handle with your hands overlapping. Twist your torso back and forth in a steady motion for 12 to 15 repetitions. Move the dumbbell in the direction you are twisting and keep your back straight throughout.
Step 5
Grab a dumbbell by the ends to do woodchops. Stand with your feet shoulder-width apart and hold the weight straight in front of your chest with your arms fully extended. Bend your knees and lower the weight to the outside of your right shin. Stand back up and swing the dumbbell across your body at an upward angle to your left side above shoulder-height. Repeat for 12 to 15 reps and switch sides.
Step 6
Execute a set of pullover crunches. Lie on your back with your legs and arms lifted at an angle to the floor. Hold dumbbells in your hands with your palms facing each other. Lift your arms and legs toward each other as you lift your shoulders off the floor. Stop when your arms and legs parallel each other and squeeze your abs forcefully. Lower yourself back to the starting position slowly and repeat for 12 to 15 repetitions.
Tips and Warnings
- Mix 30 to 45 minutes of cardio into your routine three times a week to help burn the fat in your belly. Do your ab exercises after your cardio sessions and perform three to four sets of each.
Things You'll Need
- Stability ball
- Flat bench
- Decline bench
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