If you are looking for a way to increase the difficulty of your abdominal workout, hand weights are a good solution. Master all exercises in this workout before adding weight to them. Once you are able to complete the number of sets and repetitions for each exercise, increase the weight you are using. As always, consult your doctor prior to attempting this or any other workout.
Dumbbell Crunch
Lie on your back with your knees bent and feet flat on the ground. Place one dumbbell on your chest over your sternum. Grab hold of the ends of the dumbbell and hug it to your chest. Keeping your chin off your chest, crunch you head and shoulders off the ground. Exhale as you curl up and inhale as you return to the starting position. Perform three sets of 12 repetitions.
Punching Crunch
Again lying on your back with your knees bent, take a dumbbell in each hand. Hold your weights above your shoulders. Crunch your left shoulder up off the ground twisting it toward your right knee as you punch your left fist out over your right knee. Keep the weight in your right hand over your right shoulder. Lower back down to the starting position, but do not allow your head to rest on the ground. Repeat on the opposite side. This is one repetition. Complete two sets of 12 repetitions.
Seated Twist
Sit on the ground with your knees slightly bent and your heels on the ground. Hold one dumbbell with both hands. The dumbbell should be parallel to your sternum. Keeping your torso straight and perpendicular to the ground, pull your abdominal muscles in toward your spine. Twist to the right. Do not lower the weight at all. Pause slightly before twisting back through the center and to the left. Perform two sets of 12 of these twists. As your strength improves, you can begin to lean your straight back toward the ground slightly to increase the difficulty.
Side Bend
Stand with your feet about shoulder-width apart and your knees slightly bent. Hold dumbbells in each hand at the sides of your thighs. Keeping your torso facing straight ahead, bend to the right side, sliding the dumbbell in your right hand down your leg. Straighten up and repeat to the left side. Bend back and forth like this 12 times. Take a break and repeat.
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