Resistance bands and dumbbells fall into the category of free weight equipment. As the name implies, free weights are "free" of cables, pulleys, attachments and lever arms. This gives you the ability to perform exercises with several ranges of motion. Ab exercises with resistance bands and a dumbbell can be performed with the body in multiple positions.
Resistance Band Crunch
A resistance band crunch works the upper part of the abs. To do this exercise, you need to loop the middle of the band around a stationary object such as a horizontal beam or pull-up bar. Kneel on the floor and grasp the ends of the band with both hands. If you have the type with handles, feel free to grasp them. Position your hands right in front of your forehead and keep them there as you curl your torso downward. The goal is to move your elbows toward your knees as if you were doing a crunch on the floor. Squeeze your abs forcefully for a second, slowly rise back up and repeat.
Rotations
Rotations primarily work the obliques, which are found on the sides of the stomach. To do these, you need to anchor the center of the band around an object such as a pole or doorknob. Stand with your right side facing the anchor and weave your hands through both handles. Extend your arms straight out in front of your body and rotate your torso to your right as you move your arms in this direction. Steadily swing the handles across the front of your body and as far to your left as possible. Move back to your starting position, repeat for a set of reps and switch sides.
Half Teaser
A half teaser is a variation of a Pilates exercise and is performed from a face-up position on the floor. Fold the band in half, grasping the ends with your hands and wrapping the center around your left foot. Your right knee should be bent at this point with your right foot flat on the floor and left leg extended in the air. Steadily lift your torso off the floor until you come to a sitting-up position. Activate your abs to create this movement. After holding for a full second, slowly lower yourself back down and repeat.
Side Bend
A side bend, performed from a standing position with a dumbbell, specifically targets the obliques. Begin by placing your feet about shoulder-width apart and hold the weight at your side with your right hand. You can either place your left hand on your hip or the side of your head. Slowly bend laterally to your right side as you lower the dumbbell toward the floor. Rise back up in a steady motion, repeat for a set of reps and switch sides.
Push Crunches
Push crunches target the upper abs and are performed on an ab board or decline bench. Lie face-up on the bench and pin your lower legs under the padded supports. Grip the ends of the dumbbell with your hands and hold it straight above your chest with your arms fully extended. Steadily lift your shoulders off the bench and push the weight straight toward the ceiling as you squeeze your abs forcefully. Slowly lower yourself down and repeat.
Russian Twists
Russian twists work the whole abdominal area, but they place the most emphasis on the obliques. Sit with your knees bent and feet flat on the floor. While holding the center of the dumbbell with your hands overlapping, lean back slightly and twist to your right side. As you do this, move the weight to the outside of your right hip. Hold for a second, move the weight to your left side and continue to alternate back and forth in a steady motion.
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