Instructions :
• Level : Advance
• 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.
Toy Soldiers
Duration : 30sec
Start with your feet shoulder width apart. Keep your legs and arms straight. Kick your left leg up to touch your right hand to your toes. Repeat with the other side.
Dumbbell Up - N - Overs
Each Side x 5 | Repeat : 10
Start by lying on the ground with your legs straight and your arms raised up with a dumbbell in your hands. Raise your upper body up and lower the dumbbell to one side of your body. Return to the starting position and then switch sides and do it again. Repeat the exercise.
Dumbbell Reverse Crunches
Repeat : 10
Lie on your back with your knees up at 90 degrees and your arms at your sides. Put a dumbbell between your feet. Slightly lift your shoulders and keep your upper body still. Bring your thighs close to your upper body, then slowly return and repeat.
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. switch the side and repeat the exercise.
Dumbbell Single Arm Otis Up
Repeat : 10
Lie on your back with your legs bent and feet flat on the floor. Hold a dumbbell in your left hand and extend your arm towards the ceiling. Place your right hand on your chest. Slowly lift your upper body off the floor, then slowly lower it. Repeat the exercise with dumbbell in right hand.
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 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.
Single Arm Renegade Row
Repeat : 10
Start in the straight arm plank position. Hold a dumbbell in your left hand. Lift your left elbow and bring the dumbbell towards your rib cage. Return and repeat. Repeat 10 reps with right arm.
Spine Lumbar Twist Stretch
Duration : 30sec
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. Repeat the same exercise with right side.
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