If you've been practicing abdominal exercises for awhile, you might be ready to add some challenge to your abdominal workout. Adding dumbbells may be an option. However, they should only be added if you can perform the exercise in good form and control. This means that your shoulders and neck are relaxed, and that your spine and pelvis are in correct alignment.
The Russian Twist
This exercise is performed on a stability ball. Lie on the ball with your knees bent. Your hips and shoulder blades should be on the ball. Hold the dumbbell with both hands. Straighten your arms, and line the weight up with the center of your chest. Inhale to prepare. As you exhale, rotate your hips to the right, and your torso to the left. Inhale as you come to center, and then repeat on the other side. Perform three sets of 16 repetitions.
Weighted Ball Crunch
Lie on the ball in the same position you used for the Russian Twist. Either place the dumbbell behind your head, or cross your arms and hold the weight at your chest. Inhale to prepare. As you exhale, contract your abdominal muscles and curl your head and shoulders from the ball. Inhale to return. Perform three sets of 8 to 12 repetitions. The Russian Twist is an effective oblique exercise, especially for people who practice rotary sports such as golf and tennis.
Weighted Obliques
Lie on your back with your knees bent. Place your right foot on your left knee. Hold the weight in your right hand, and cross it to the left side of your chest. Place your left hand behind your head to support your neck. Inhale to prepare. As you exhale, lift your head and shoulders from the floor, and rotate your torso to the right. Perform 12 repetitions, and then switch sides.
Weighted Reverse Curl
Lie on your back with your knees bent. Place a small dumbbell under each knee. Lift your feet from the floor. Inhale to prepare. As you exhale, lift your pelvis from the floor. Inhale to return.
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