If we asked you to name the best abdominal exercises, you’d probably list workouts like sit-ups, crunches, and planks.

And, if we asked you to name the best dumbbell exercises, you’d probably list workouts like bicep curls, goblet squats, and bent-over rows.

Those are all good answers, but what if we asked one final question — What are the best dumbbell abdominal exercises?

That one might stump you because dumbbells are not typically thought of as ab blasters. But, when used properly, these weights can give you big gains as you work toward the perfect six pack.

Read this blog to learn about why it’s important to keep your abs strong, as well as some of the best dumbbell ab exercises you can try at AFAC’s gym in Thornton, Colorado.

What Are Your Ab Muscles?

The muscles that make up your midsection and can be seen from the front are known as your “abs” or anterolateral abdominal wall. This wall is made up of several muscles. Some of the muscles are on the surface and the rest are located deep underneath.

The internal obliques

The internal obliques are located on the front sides of the abdominal wall. These muscles enable you to bend forward at the waist, bend to the side at the waist, and twist from side to side. They also help you to forcefully exhale, for instance, when you’re coughing or laughing.

The external obliques

The external obliques are located on the outer surface along the sides of the abdomen. They extend from the lower ribs to the pelvis on each side of the rectus abdominis. These muscles are responsible for the twisting of the trunk, but when one side of the external obliques is contracting, the other side is rotating. In other words, when the body twists to the right, the left external oblique is working. External obliques also pull the spine forward when they contract (like during sit-ups or crunches), stabilize the core, and move the spine in any direction. These muscles also support the abdominal wall, pull the chest downward to compress the abdomen, and assist with bending from side to side.

The rectus abdominus

These are commonly referred to as the abs and represent a pair of muscles that stretch from the ribcage to the pelvis. This muscle group is the most well-known in the abdominal region as it creates the “six-pack” of the stomach. Fibrous connective tissue subdivides the rectus abdominus into three or four segments. These tendons are what form the six-pack look of abs in athletic people. The main function of the rectus abdominus is flexing the torso. These muscles are activated when you bend down to touch your toes and do crunches and sit-ups. The rectus abdominus also maintains the stability of the pelvis and the other abdominal muscles. This stability is especially important when walking because it enables the upper torso to say balanced over the pelvis.

The transversus abdominus

The transversus abdominis is the deepest muscle of the abdominal wall which means it’s located underneath all the other muscles of the abdominal wall along both sides. It’s sometimes referred to as the “corset muscle” because it resembles a corset around the waist. This muscle helps support and brace the core, especially the lower back. It also keeps the abdominal organs in the correct position and helps prevent hernias. In addition, the transversus abdominus can increase abdominal pressure which can help with functions like coughing, sneezing, and going to the bathroom.

Why Training Your Ab Muscles at the Gym Is Important

Those who lack abdominal strength can experience a host of issues like lower back pain, instability, and overuse injuries in muscle groups that are trying to compensate for a weak core.

Strengthening the abdominal muscles should be a part of any fitness program at the gym, no matter what your fitness goals are. And, as with any strength training regimen, adding weight to your exercises through equipment like dumbbells, kettlebells, weight machines, or barbells forces your muscles to get stronger as they adapt to the loads.

To really challenge your ab muscles, pick up a dumbbell or two at AFAC gym and try some of the best dumbbell ab exercises shown below.

Weighted Dead Bugs

Dead bugs are an excellent exercise for people of all fitness levels. This exercise is often given to beginners at the gym as a way to help them build a stronger and more stable core. But dead bugs can also be advantageous for advanced athletes, especially when they add a dumbbell or two to increase the difficulty of the exercise.

To perform a dead bug:

Get two light dumbbells.
Lie flat on your back.
Hold the dumbbells in your hands directly above your shoulders.
Lift both your feet off the floor, bending your knees to bring your legs into a tabletop position.
Your knees should be aligned above your hips so that your knees and hips are bent at 90 degrees.
Lower your right arm to the floor behind you and extend your left leg toward the floor in front of you simultaneously.
Don’t let your lower back arch too much. Make sure to maintain a neutral spine.
When you reach the end of your range, bring your arm and leg back to the starting position.
Repeat the motion with your left arm and right leg.
Be sure to keep the non-moving leg and arm still and directly aligned with your hip and shoulder.
Alternate between the two sides for a set of 10-15 repetitions each.
As you become stronger with the exercise, you can use heavier dumbbells.

Dumbbell Side Bends

During exercises like lunges, the obliques are used to stabilize the trunk but they’re not worked to a full range of motion. Side bends force you to fully stretch the oblique muscles under a load which is great for building this muscle group. Strengthening these muscles through lateral flexion will also assist your functional mobility since you use the obliques in daily life while performing tasks like bending down to pick up shopping bags or luggage.

To perform dumbbell side bends:

Get one dumbbell and stand with your feet shoulder-width apart.
Hold the dumbbell on the outside of your thigh with a neutral grip, which means your thumb will be pointing forward and your palm will be facing your leg.
Bring your opposite hand to your external oblique, as if you’re putting your hand on your hip but placing it higher to feel your obliques working.
While maintaining a straight arm with the dumbbell, lower the weight down the outside of your leg by bending your torso to the side.
With your chest facing forward, go down as low as possible safely.
Once you’ve reached your safe range of motion, return to the top by contracting your obliques.
Bend as far as you can to the non-weighted side and then return to the starting position.
Complete the desired number of reps on one side.
Switch the dumbbell to the other hand and complete the desired number of reps on that side.

Decline Bench Dumbbell Russian Twists

Russian twists work all the abdominal muscles, especially the internal and external obliques. The original version of this exercise is performed on the floor while you hover your legs in the air and place your upper and lower body into a V shape. Then, you touch the weight down to each side. Adding a decline bench, however, allows you to secure your legs and focus on your obliques with added stability. This exercise also trains the rectus abdominus isometrically as you hold the decline position.

Here’s how to perform the exercise:

Grab a dumbbell.
Sit on a decline bench so that the backs of your knees are supported by the leg holders.
Bend at the hips and lower your upper body so that you maintain a slight pelvic tilt. Don’t let your lower back arch.
Lean your upper body back until you feel your lower abs contract as they support you.
Hold a dumbbell in two hands, with your hands wrapped around the weighted ends of the dumbbell.
While holding the dumbbell away from your body, twist to the right as far as you safely can while maintaining the pelvic tilt.
Twist back to the center and then repeat the exercise on the left-hand side.
Avoid moving too quickly so that you can focus on working your obliques and abs.

Weighted V-Sit

The V-sit is a more advanced abdominal exercise, but some variations are easier while others are more challenging.

To perform a weighted V-sit:

Get a moderately light dumbbell.
Lie flat on the floor with your legs extended and your heels on the ground.
Hold the dumbbell between your two hands by the weighted ends.
Extend your arms and lower the dumbbell toward the floor behind you.
Squeeze your abdominals and lift your dumbbell along with your head, shoulders, torso, and legs off the ground so that you form a V shape with your body.
Reach the dumbbell toward your toes.
Slowly lower yourself back down to the ground with control.
Repeat for a set of 10-12 reps.
You can progress this exercise by using a heavier dumbbell as long as you maintain good form.

Plank Pass Throughs

Holding a plank is an essential abdominal exercise on its own, and it can be made more strenuous by adding a dumbbell.

To perform a plank pass through:

Get a moderately heavy dumbbell and place it in front of you, lying vertically.
Get on your hands and knees on the floor.
Hold the dumbbell with your left hand.
Place your right hand directly across from your left.
Align your shoulders directly above your wrists.
Step back behind you with your feet shoulder-width apart.
Lift your body onto your toes, as if you’re about to perform a push up.
Your body should form a straight line from heels to head.
Maintain a neutral spine, draw your bellybutton in, and contract your glutes, hamstrings, quads, chest, and every other muscle in your body to keep yourself stable.
Pick your left hand up off the floor while holding the dumbbell but without shifting your hips and pull the dumbbell over to the right side.
Return your left hand to your left side so that it’s flat on the ground beneath your left shoulder.
Keep your hips aligned with the rest of your body. Don’t allow your hips to elevate or lower toward the floor.
Lift your right hand off the floor, grab the dumbbell, and return it to the left side.
Alternate between the two sides for a set of 10-12 repetitions each.
If you feel your hips rising or sinking during this exercise, you can modify it by dropping to your knees or by using a lighter dumbbell.

Amplify Your Abs and More at AFAC Gym

Just like any other muscle, your abs need to be trained with the right volume and frequency. Thanks to the large selection of dumbbells and other weight training equipment at AFAC gym, you’ll be able to work your abs with progressive overload so that they become stronger over time at a pace that suits your fitness level and goals.

AFAC gym is the best gym in Thornton, Colorado, because of our vast assortment of strength training and cardio equipment to choose from, as well as our full schedule of group classes. In addition, our personal trainers are here to provide you with a long list of benefits including an individualized fitness program that will help you reach or even exceed your goals. These are some of the many ways that AFAC gym is committed to supporting the health and wellbeing of our members.

If you’re not a member of AFAC gym but would like more information, please stop by and speak to our team. For more information and assistance, you can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club.