Dumbell Workout for 6 Packs

Get six-pack abs with this simple, single-dumbbell circuit and learn how to rectify the most common abs workout mistakes

The lack of etiquette on the gym floor has been the ruin of many a well-planned workout. Whether it’s because fellow lifters are using the dumbbells you want or they’ve been left in the furthest corners of the cardio section, you can’t always guarantee you’ll find the pair you need.

The solution? A one-dumbbell routine that hits every muscle in your all-important core, allowing you to blitz your obliques, abs and back with a handful of carefully-selected moves. And if worse comes to worst and all the dumbbells are in use, you can do this workout with a weight plate or kettlebell.

How to do 
the workout

Reps: 8
Circuits: 4
Rest between circuits: 90sec

Weight

Beginner: 8kg
Intermediate: 12kg
Advanced: 16kg

Swing

• Holding the end of the dumbbell in your fingers with your feet just wider than shoulder-width apart, bend your knees and at your hips slightly, and swing the dumbbell back through your legs.
• Pop your hips forwards and swing the dumbbell back up to eye level. If you’re using an adjustable dumbbell, make sure the plates are secure.

Woodchop

• Hold the dumbbell with both hands up and to one side of your head with arms outstretched.
• Chop the dumbbell down across your body and squat as you go, so the dumbell ends up beside your opposite shin.
• Return to the start and repeat. Finish all your reps on one side, then switch sides.

Side bend

• Stand with your core braced, your back straight and your shoulder blades retracted, holding a dumbbell in one hand.
• Lean to the side the dumbbell is on, then return to vertical. Finish all your reps on one side, then switch hands.

• Sit on the floor with your feet in the air and knees bent, holding a dumbbell in both hands in front of your sternum.
• Keeping your core braced and arms straight, rotate to one side. Then twist the other way. Return to the start again to complete one rep.

Crunch

• Lie on the floor, holding a dumbbell on your chest.
• Contract your abs to lift your shoulders and curl your chest towards your knees. Pause at the top and squeeze your abs, then lower slowly to the start.

5 abs workout mistakes that might be holding you back

Mistake one – Ignoring the importance of compound exercises  If you only concentrate your abs workout on performing isolation exercises you’re missing a trick. Compound movements such as squats, deadlifts and overhead presses will engage your entire core, strengthening your abs from all angles. Don’t leave them out of your training program.
Mistake two – Having an entire workout just for your abs  Don’t make the mistake of feeling as though you need to waste an entire session at the gym just on your abs. 15 minutes is all you need. If you are already taking the above advice and doing compound exercises in your workout then you only really need one or two different abs exercises for maybe 2-3 sets at the end of each workout. 

Mistake three – Thinking that crunches are the be-all and end-all of abs exercises 

This is a common mistake. A lot of people seeking out a six-pack tend to think that they can just crunch one out. No other exercises, just crunches. Not true. There are a plethora of exercises that are actually just as effective, if not more effective than the overused crunch.  The dumbbell led abs moves outlined above target more of the muscles in that area than the crunch so change it up and inject some life into your six-pack workout.
Mistake four – Forgetting about your lower back   Often when people train their core they only think of it as the front and the side, but the core has a back too. The lower back muscles often suffer from neglect, a cardinal sin amongst many a six-pack seeker. If you want your core to be strong, treat your lower back just as you would your abs. It might not get you as much female attention but it’s important to train it hard for muscle balance and core strength.
Mistake five – Trying to out-crunch your diet  No, doing 100 crunches a day will not burn off that kebab so stop wasting your time. The secret to visible abs isn’t how many crunches you can do but how low your body fat percentage is. You won’t burn off that excess fat by doing endless crunches, you can train your abs all you want but no one will ever see them if you don’t have your diet in check. Amalgamating cardio workouts, abs exercises and a strict diet is the golden triangle to six-pack abs.