Among the training equipment, dumbbells are one of the most commonly used equipment. I believe many people are very familiar with dumbbells, and dumbbells have many uses. For example, dumbbells are used in many movements, such as abdominal training with dumbbells. Some people still know what the muscle method is. So, what are the best ways to train your abs with dumbbells? Let’s take a look below.
Sitting dumbbell twist and turn
1. Grab a dumbbell and sit On a mat or floor. Bend your legs and place your feet on the floor. The torso is backward and the back is half-lying on the floor. Grasp the dumbbells with both hands and reach them up to your chest, keeping your arms slightly bent.
2. Rotate the torso from side to side. Keep your hip position stable and let your head follow the movement.
Note: Focus on the waist and abdomen, do not rotate the dumbbells. Use your waist and abdominal strength to rotate.
Dumbbell lateral flexion and extension
1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand and supporting your waist with the other
2. Bend your body to one side to the limit , pause for 2-3 seconds
3. Return along the original route to the initial state, and repeat the above actions
Lie on your back with dumbbells on your pillow
1. Both feet Place on the bench, hold a dumbbell in both hands behind your head
2. Don’t keep your butt off the ground
3. Use the strength of your abdominal muscles to curl your abdominals to the maximum level
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4. Return to the original position along the original route, and repeat the above actions
Dumbbell crunch
1. Grasp the dumbbell with both hands and lie flat on the bench. Place it on your chest. Place your feet behind the roller pad of the stool;
2. Use your abdomen to support your upper body, keep your neck and buttocks as still as possible, and straighten your body. Keep your lower back as close as possible to the stool.
Note: This action requires a chair, so you can remove the chair and complete this action by bending your legs while lying flat on the ground. The key points are the same.