Instructions :
• Level : Beginner
• Complete 2 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.
Standing Bicycle Crunches
Duration : 30sec
Stand with your feet shoulder width apart. Bring your knee to your opposite elbow. Return to the start position and repeat with the other side.
Dumbbell Russian Twist
Each Side x 8 | Repeat 16
Sit on the floor with your knees bent, feet lifted a little bit and back tilted backwards. Hold a dumbbell in your hands and twist from side to side.
Dumbbell Boat Hold
Duration : 20sec
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. Hold this position.
Dumbbell Crunches
Repeat : 10
Lie on your back with your knees bent and your hands holding a dumbbell. Lift your upper body off the floor and raise and extend your arms straight up towards the ceiling at the same time. Slowly go back to the starting position and repeat the exercise.
Dumbbell Bicycle Passes
Each Side x 6 | Repeat 12
Start from a sitting position with a dumbbell in your hands. Lift your legs off the ground and lean your upper body backward to find a balanced position. Pull your right knee towards your chest and pass the dumbbell from the left hand to the right underneath your right thigh, then pull your left knee towards your chest and pass the dumbbell from the right hand to the left underneath your left thigh. Repeat the exercise.
Dumbbell Toe Touch Crunch
Repeat 10
Lie on your back with your left arm raised up and hold a dumbbell in your left hand Put your right arm on the ground at your side. Bend your left leg and keep your right leg straight on the ground. Raise your shoulders and right leg up to make your right foot touch the dumbbell. Then lower them back. Repeat the exercise with other leg and arm.
Dumbbell Side Bend
Repeat : 10
Stand with your feet shoulder width apart. Put your left hand on your waist and have your right hand hold a dumbbell at your side. Bend your body to your right side and lower your right hand towards the floor. Pause for one second and return to the starting position. Repeat the exercise with 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. Repeat the same exercise with other side.