Instructions :
• Level : Intermediate
• Complete 3 sets of each and every exercise to get better results.
• Use dumbbells to assist your abs workout, stimulate your abs from all angles to shape six - pack abs.
Knee To Elbow Crunches
Duration : 30sec
Stand with your feet shoulder width apart and your hands behind your ears. Raise your right knee, and use your left elbow to touch your right knee. Change sides and repeat.
Dumbbell Bent Leg Twist
Each Side x 8 | Repeat : 16
Lie on your back with your knees up at 90 degrees. Cross your calves and put a dumbbell between them. Extend your arms to the sides on the ground with your palms down. Twist your legs to the left while keeping your upper body in place. Slowly return and twist to the other side. Repeat the exercise.
Dumbbell Paddle Boats
Each Side x 8 | Repeat : 16
Start from a sitting position with a dumbbell in your hands and your legs lifted off the ground. Bring the dumbbell to your left side, and lean your upper body backward and stretch your legs at the same time. Then return to the starting position. Repeat the exercise for several times and then switch sides.
Dumbbell Side Boat Hold
Duration : 30sec
Sit on the floor, lean your upper body back, and lift your legs off the floor. Hold a dumbbell in your hands and extend your arms in front of you. Twist your legs to the right. Hold this position. Change the side and repeat the exercise.
Dumbbell Crunch And Punches
Repeat : 10
Lie on the floor with your knees bent and feet against a wall. Hold a dumbbell in each hand. Raise your shoulders up and alternately extend your left and right arm. Slowly go back to the starting position and repeat the exercise.
Dumbbell Seated In & Outs
Repeat : 10
Sit with your legs straight and your arms at your sides supporting on the ground. Put a dumbbell between your feet. Lean your upper body back. Lift your legs and upper body to bring your knees and chest to close each other. Fully extend your legs and lower your upper body without touching the ground. Repeat the exercise.
Dumbbell V - Up
Repeat : 10
Lie on your back with your legs extended and squeezed together. Hold a dumbbell in your hands and extend your arms overhead. Raise your upper body and legs, using your feet to meet your hands at the centerline of your body. Return and repeat.
Dumbbell Plank Rotation
Each Side x 5 | Repeat : 10
Start in the straight arm plank position with your feet a little wider than hip - width apart. Hold a dumbbell in each hand. Rotate your body and lift your left hand towards the ceiling. Return and repeat with the other side.
Spine Lumbar Twist Stretch
Duration : 20sec
Lie on your back with your legs extended. Lift your left leg up and use your right hand to pull your left knee to the right, but keep your other arm extended to the side on the floor Hold this position for a few seconds. Change side and repeat the exercise.
Cobra Stretch
Duration : 30sec
Lie down on your stomach and bend your elbows with your hands beneath your shoulders. Then push your chest up off the ground as far as possible. Hold this position for seconds.