The BEST Dumbbell Exercises - ABS EDITION!

  • Published: 20 October 2019
  • When it comes to ab training, you would be making mistake if you did not include dumbbell exercises into your workouts. In this video, I’m going to show you the best dumbbell exercises for abs, each based on a different training criteria. I’m going to cover the categories of strength, power, hypertrophy, metabolic training, total body, corrective exercise and a miscellaneous movement that needs to find it’s way into your routine.

    We start with strength. Here it is worth noting that often times, any lower ab exercise (or movement that requires you to lift your legs) is going to be challenging enough and create overload. This is because the weight of the legs provides enough external resistance to bring down the rep counts and ramp up the intensity. That said, there is a big difference in our ab strength levels when moving from the top down and bottom up. For that reason I included two different weighted ab exercises to cover each.

    The first is the single arm Otis-Up. This is a no-momentum movement that requires you get your back off the floor without the assistance of your legs or feet pushing into the ground. Get to a high sitting position and slowly lower yourself back to the ground. From the opposite end of the kinetic chain we can do the weighted Dragon Thrust. This involves placing a dumbbell between your feet and lifting the pelvis off the ground to engage the lower abs. This may be too difficult for some beginners but it does provide an option for those that are ready for it.

    Next, we move onto power. This involves not just moving a weight but being able to do so quickly and explosively. The best movement for this is the dumbbell twisting toe taps. This upper and lower body timed movement allows for you to preload the abs by placing them on a rotational stretch on every repetition. The kick of the leg on the opposite side gets the body to move in it’s preferred cross pattern and allows the stored elastic energy of the core to do it’s job on resisting and creating rotation.

    For hypertrophy we want to be sure to include an ab exercise that allows for a stretch to be placed on the abdominal muscles. Given that most ab exercises are done on the floor, the ability to extend beyond neutral is something that isn’t possible. That’s why the introduction of a physioball as shown here is so valuable. You can stretch the abs over the ball and get an eccentric overload when performed with a dumbbell in hand. Slowly crunch up on each rep to ensure a good, purposeful contraction and optimal ab development.

    Next is the metabolic training category. While some have concerns about accumulating a lot of reps or time flexing and extending the spine (I am actually not one of them if the abs are trained properly and the stability of the supporting core musculature is maintained), this would allow for both without worry. The Rock the Boat and the Hollow Rock are isometric challenges for the core and involve maintaining stability rather than dynamic contraction. Less strain but still maintain all the benefits of the burn inducing metabolic overload that has been shown beneficial to development.

    Other categories covered here are the total body ab exercise, corrective ab exercise and a miscellaneous option that hits the neighboring muscles of the abdominal region especially well. All of these exercises are going to be effective for their intended purpose and make for a super effective dumbbell workout routine for abs if you choose to do them together.

    If you are looking for a complete ab workout that guides you through every day in just minutes of training, be sure to check out the Google Play Store and App Store for the “6 Pack Promise” app by ATHLEAN-X. If you are looking for a complete training program that trains all of the muscles of your body to be ripped, athletic and strong, be sure to head to the link below and check out the A-X program that is best suited to your current goals.

    For more ab exercises and dumbbell ab exercises you can do to carve out a ripped core and get show stopping abs, be sure to subscribe to our channel here on RUclip and turn on your notifications so you never miss a new video when it’s published. There’s no exercise video topic that hasn’t been covered.

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Comments • 1 206

    ATHLEAN-X™   4 weeks back

    NOTIFICATION SQUAD GIVEAWAY - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published!  Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published.  Click the link to see if you’ve won.  No strings attached!

    If you don’t win, no worries.  Just be sure you have your notifications turned on so you can get to my next video quickly and try again.  Good luck and thanks for being a loyal subscriber…

    • Rinaldo C
      Rinaldo C  4 weeks back

      Jeff check out flat earth we very well might be on a flat and motionless earth right now just how it appears.

      RAJ PATEL  4 weeks back

      Please help me I want to do that also please read my comment and help me

      RAJ PATEL  4 weeks back

      Please help me to understand that

    • LIAM Gaming
      LIAM Gaming  4 weeks back

      Thank you very much but I'm gathering workouts so next time can you please do forearms or hamstrings

    DANIEL LONDON CHARLES  2 days back

    I may have missed the video but you mentioned that leg raises cause lower back pain because of tight hip flexor. What did you mean please? Should that exercise just be taken out Thanks

    • Simon Cowell
      Simon Cowell  5 days back

      0:53 Liked by Randy Orton

      • Wee Chatt
        Wee Chatt  7 days back

        Just watching Jake got me in

        • sackerz9
          sackerz9  7 days back

          Anybody else checking out the football scores on the scroller in the background? Kenny Stills our with a hammy 🤷🏼‍♂️

          • Aabid Shah
            Aabid Shah  2 weeks back

            Ab training that involves flexion of spine, is it advisable for people with disc bulge in the lumbar spine??

            • Weight Loss Burner
              Weight Loss Burner  2 weeks back

              Jeff no longer gives to his kids, he grounded them when they internally rotated their shoulders

              • Ricardô Milôs
                Ricardô Milôs  2 weeks back

                0:49 When you realise RANDY ORTON LIKED THE POST

                • Agustin1209
                  Agustin1209  2 weeks back

                  subilo en español cagon

                  • Petar Pavlovic
                    Petar Pavlovic  2 weeks back

                    What fo you think abot abs devices ems?

                    • Sage James
                      Sage James  2 weeks back

                      I know you have over eight million followers but I want you to have so many more, this is hands down my favorite fitness channel that exists due to the sheer amount of information.

                      • Wrx Jordan
                        Wrx Jordan  2 weeks back

                        Time under tension is what I find best for my abs to get that crazy burn

                        • Caged
                          Caged  2 weeks back

                          I go to one of these rinkidink 15-20$ a month type of gyms I couldn’t imagine doing this stuff near the weight rack with all the foot traffic those types of places have.

                          • Mark Colon
                            Mark Colon  2 weeks back

                            Jeff can you make a video on correcting diastasis recti in men??

                            • Jon Morgaan
                              Jon Morgaan  2 weeks back

                              You are the fucking best.

                              • Skeet Stahmer
                                Skeet Stahmer  3 weeks back

                                Awesome! Thank You Jeff!

                                • Rusty Welch
                                  Rusty Welch  3 weeks back

                                  7.50 total body

                                  • Rusty Welch
                                    Rusty Welch  3 weeks back

                                    5.54 metabolic

                                    • Rusty Welch
                                      Rusty Welch  3 weeks back

                                      4.39 hyper

                                      • Rusty Welch
                                        Rusty Welch  3 weeks back

                                        3.39 power

                                        • Rusty Welch
                                          Rusty Welch  3 weeks back

                                          1.36 strengt

                                          • madan kumar
                                            madan kumar  3 weeks back

                                            Jef what purpose you developing your long you look fit you cant able to avoide death or agening proces if beat agening your body not going to support best example : arnold and his best friend life story...what ever you make your body look good one day it going to be out of control then that day you feel something you missed in life that is " Living your short term life not happy " so help people by giving food and talk to poor people and help poor people imsted of doing this things...strenthening your body differ from stregthening your soul...

                                            • Frz Q
                                              Frz Q  3 weeks back

                                              Hey Jeff, can you do a video on how to fix SHIN SPLINTS, been suffering from this for almost two years now!!

                                              • Greasychobo
                                                Greasychobo  3 weeks back

                                                Awesome! Will put these in between my sets today

                                                • alain kaizer
                                                  alain kaizer  3 weeks back

                                                  Tried some of these, holy shit it ain't as easy as it looks like especially when you just started doing ab exercise.

                                                  • Benny Rosenberg
                                                    Benny Rosenberg  3 weeks back


                                                    • 808Thunder
                                                      808Thunder  3 weeks back

                                                      Been waiting SOOO long for this one!!

                                                      • ordinary 9gager
                                                        ordinary 9gager  3 weeks back

                                                        Quick question, can you train the abs everyday without breaks or do these muscles also need time to heal or (grow), im a very skinny guy looking to fix and improve and living a more healthy life, as i cant do alot of these exercises or do alot of reps with them. Thanks for the awnsers in advance! :)

                                                        • Nick Lockhart
                                                          Nick Lockhart  3 weeks back

                                                          🥴 the creases in those af1s must be something serious

                                                          • Football ForLife
                                                            Football ForLife  3 weeks back

                                                            for how many sets and reps?

                                                            • Dark Cage
                                                              Dark Cage  3 weeks back

                                                              Kindly make a video on Human flag

                                                              • EL Cid
                                                                EL Cid  3 weeks back

                                                                Great video

                                                                • Erik Joshua Abella
                                                                  Erik Joshua Abella  3 weeks back

                                                                  sick outfit

                                                                  • Mark Kealy
                                                                    Mark Kealy  3 weeks back

                                                                    Just for clarity, does the hanging leg raise strengthening the hip flexors lead to lower back problems by nature of the exercise, or through eventual ab weakness?

                                                                    • Juan Vazquez
                                                                      Juan Vazquez  3 weeks back

                                                                      Great video ! Thanks

                                                                      • Sumithra martin
                                                                        Sumithra martin  3 weeks back

                                                                        You are goodlooking in white dress

                                                                        • T_ MONEY
                                                                          T_ MONEY  3 weeks back

                                                                          How does he always knows what I want 😭

                                                                          • U n 0 r t h o d o x
                                                                            U n 0 r t h o d o x  3 weeks back

                                                                            Very dissapointed in this video. I came here to learn how to get blue abs.

                                                                            • MrAKFourSeven
                                                                              MrAKFourSeven  3 weeks back

                                                                              Great video as usual! I was wondering, can the otis up, the weighted levitation crunch and the corrective exercise be performed with a kettlebell instead of a dumbbell ?

                                                                              • Hustle 2 Muscle
                                                                                Hustle 2 Muscle  3 weeks back

                                                                                Wow just found gold right here

                                                                                • LMZD
                                                                                  LMZD  3 weeks back

                                                                                  WHY IS HE SCREAMING????

                                                                                  • Robert Washington IV
                                                                                    Robert Washington IV  3 weeks back

                                                                                    Hello sir...i just started watching your channel and appreciate everything you bring forth seeing as I'm a beginner and trying to be strong and healthy. I was more concerned about the Hollow Rock exercise and the rocking on your tailbone. Is there a possibility for damage on the tailbone? Just curious. Thanx again for all of your knowledge and willingness to share.

                                                                                    • KillerZero259
                                                                                      KillerZero259  3 weeks back

                                                                                      Fantastic video!!

                                                                                      • IIIBONESIII Von Huzen
                                                                                        IIIBONESIII Von Huzen  3 weeks back

                                                                                        Awesomesauce.....great video Jeff. I love all your ab videos, but this one is amongst the best.

                                                                                        • Randy Candelario
                                                                                          Randy Candelario  3 weeks back

                                                                                          Where did you get your bracelet that says “love”?


                                                                                          • Naid3k
                                                                                            Naid3k  3 weeks back

                                                                                            Hi Jeff, is the corrective option good for someone with an anterior pelvic tilt. If yes, what would be a good 2nd option?

                                                                                            • Justin Wong
                                                                                              Justin Wong  3 weeks back

                                                                                              Did you make any exercise videos for Disastrasis Recti? I found out I have DR few days ago and I just stopped all kinds of workouts, any recommendations for to do and not to do please, thank you!

                                                                                              • Mike G
                                                                                                Mike G  3 weeks back

                                                                                                Nice selection and explanation! Top shelf stuff!