The weight you use is completely up to you, though I recommend not too heavy so that you can focus on lifting solely with the abdominal muscles.
The abs workout with dumbbells is 50 seconds of each exercise, with 10 seconds to get ready for the next exercise. There are 15 exercises in total! You will simply need 1 dumbbell and a mat.
STRAIGHT ARM CRUNCH
TOE REACH CRUNCH
CRUNCH PULSES
BUTTERFLY CRUNCH
SIDE REACH CRUNCH
SIDE REACH CRUNCH
TUCK TO HOLLOW
TUCK TO V SIT
LEG WIPERS OVER DUMBBELL
PASS THROUGH
SLOW SIT UP
SIT UP TO ALT WOODCHOPPER
OPPOSITE HAND TO FOOT REACH
OPPOSITE HAND TO FOOT REACH
REVERSE CRUNCH TO HOLLOW
Please remember to adapt exercises to your ability. Here are some adaptations to make to exercise if you would like to make them that little bit easier.
During leg lowers and hollows, bend knees and/or lower legs not so far down
During V sit, simply keep feet on mat or raise one leg at a time.
If you tend to feel strain in your neck when performing crunches try looking at point in ceiling high and in front and think about lifting your upper back off floor with just tour upper ab muscles. Take it slow and controlled. Otherwise you can drop the dumbbell and place hands behind head to provide extra support.
Every movement in this ab workout should be slow and controlled..the slower, the better!
I hope you enjoy this workout!
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Disclaimer:
If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician.
This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.