Instead, focus on basic home exercises that put your stomach to work. Browse through the various dumbbell exercises for abdominals below: Weighted Crunch Weighted Leg Raise Dumbbell Side Bend Weighted Crunch Lie down on your back on a bench and hold a dumbbell on top of your chest. Add variety to crunches, sit-ups and planks with dumbbells, and engage in moves that train the whole body to build a toned physique with particular emphasis on the core. Position the palms to face one another. Keep the dumbbell overhead and eyes on it the whole time. Subcutaneous fat is fat that is just under our skin, while visceral fat surrounds our organs, like the liver. In a study published by the American Council of Exercise (ACE), 19 healthy men, aged 18 to 25, were assigned to performed 8 different back exercises using either 70% of 1-RM or body weight. ShapeJunkie.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com. To get a flat and toned stomach, there are plenty of excellent exercises you can do. Grab a dumbbell with both hands, palms facing inward. L.A. Times: Try This: The Old-School Half Turkish Get-Up, American Council on Exercise: Seated Medicine Ball Trunk Rotations, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. Physical activity should always be a part of your daily routine if you want a healthy and fit lifestyle. Leaf Group Ltd. Raise it back to the starting position to finish one extension. Walk a few steps forward, making sure your core is tight and engaged. HOW TO DO IT: Sit on the floor with your legs extended in front of you. Adding dumbbells to your lunges makes this exercise great for your core. It should not be Finally, lack of exercise can also cause excess belly fat in men and women. Make a fist with your left hand, and protect your face. Situps and crunches are great to help develop strength in your abdominal muscles. Schwinn 470 vs NordicTrack SE7i – Side by Side Comparison, Schwinn 470 vs Sole E95 – Comparison and Review, Schwinn 470 vs Sole E35 Elliptical Machines Comparison, Schwinn 470 vs Proform Carbon El 520e – Detailed Comparison. Once you feel the tightness in your external obliques, return to the starting position. By focusing on several muscle groups simultaneously with strength training, you will end up with a much higher calorie and fat burn. Eventually, you might be able to build enough strength to left both legs up off the floor with bent knees or straighten them out to a 45-degree angle. With that in mind, here are some of the best dumbbell exercises for muscle building and more. The dumbbell bent over is one of the best workouts for developing V-shape back. Press the dumbbells together with your palms facing each other. Simultaneously, raise your left hand overhead as you bend to the right. Then straighten your arms as if you’ll be doing push-ups. These muscles are the ones that are known as the six-pack. Grab the dumbbell with both hands, grasping it on both ends. Perform 4 sets of 25 reps. DO IT: Lie faceup with your right leg bent and your left leg flat on the floor. View All Result . Dumbbell Crunch. Health and fitness have always been a passion for me; whether its being in the weight room, going for a run before work or even participating in a half iron man triathlon. Dumbbell Bent Over Row. There are some exercises that you might already be familiar with, but not as core strengthening or belly fat-busting exercises. Dumbbell Exercises for a Flat Stomach | Livestrong.com Switch hands and repeat. He is the Orange County Bodybuilding champion in 2016 for the Musclemania Organization. Pull up the dumbbell to the side of your chest. {"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}. HOW TO DO IT: With a dumbbell positioned on your right side, assume a push-up position. Planks have always been a great way to lose belly fat and strengthen your core. Look down on the floor, not up or forward. Lean back until you feel your abdominal muscles engage. When it comes to the rep and set recommendations, we’re primarily sticking with intermediate level suggestions. You don't have to do ab-specific exercises to target your abs. Make sure your back is straight. Stomach crunch. Add weight or do this as a body-weight exercise. Kevin Lee  -  Health and fitness have always been a passion for me; whether its being in the weight room, going for a run before work or even participating in a half iron man triathlon. Root your lower back into the floor and draw your shoulders away from your ears. With feet apart and knees slightly bent, lean forward with your torso. The login page will open in a new tab. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Planks are a popular type of workout that really strengthens your core. But sometimes body weight isn't enough to give you the cut, six-pack abs that can make you proud to go shirtless. December 13, 2020. Raise your right arm back up to the starting position, and repeat. There are two types of abdominal fat. Dumbbell Exercises for a Flat Stomach : Smart Fitness. It's unconventional, but it'll get you results. , Hold the dumbbell with your right hand, palm toward your torso, and let your arm hang straight down. Dumbbell Exercises for a Flat Stomach i Goodshoot/Goodshoot/Getty Images Dumbbells are an ideal addition to your workout routine because they are inexpensive and convenient but offer big results. Afterwards, cool down with a 5-minute stretch. Stand straight, then bend at your hips. You'll earn better posture, which helps your stomach look flatter as you stand up tall and straight. Grab a dumbbell with the right hand, holding it next to your face. 30-Minute Full-Body Strength-Training Workout With Weights. Switch hands to engage the other side of your core. Reverse back down to the start. The move is effective, but modifying it increases the stomach-flattening benefits. Belly fat exercises, flat abs: For losing belly fat and weight in general, your total calorie intake needs to be less than the calories you burn in a day. Top Dumbbell Exercises to Lose Belly Fat. Roll your shoulders three to four inches off the floor, keeping your lower back on the ground. Home; Dumbbells; Dumbbells Exercise; Videos; Shop This exercise combines the effectiveness of planks with the bonus resistance training of a dumbbell, so your abs get a total workout. Here is a list of the 14 best dumbbell exercises for men. To do this workout, stand straight with the dumbbell in your right hand in the racked position. While pressing your back flat into the floor, lift your legs up to around … Dumbbell Offset Shoulder Carry: This simple exercise may not look like an ab workout, but because of the extra weight of the dumbbell, you’ll need to engage your core. Each time you step forward, your stomach and back muscle must activate to keep your arms right over your shoulders. diagnosis or treatment. Fortunately, there are a lot of exercises that will help you engage your core muscles and burn off that unwanted belly fat. Combine the moves to create a powerful stomach-flattener. Keep your eyes down throughout this exercise. V-sit and twists activate your stomach muscles. This exercise actually engages several large muscle groups and works your abs from different angles. Lower into a squat while rotating torso to the left and straightening both arms, reaching right hand to the floor and left hand (holding the dumbbell) to the ceiling. Then lower the weight back down to the starting position. Copyright Policy How to Lift Dumbbells to Lose Weight & Lean Up | Gym Training | Joanna Soh. Lift your right arm and shift into a side plank, with your feet staggered. To increase the challenge lift your feet up off the floor and balance on the back of your sits bones. Keep your eyes on the weight to keep it steady. Grab those dumbbells, pull out your exercise mat and your workout playlist, and exercise your way to a flatter stomach with these ten dumbbell exercises that will help you shed off those extra pounds. Continue alternating sides for 10 to 16 total repetitions. 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