Abdominals Workouts With Dumbbells

Abdominals workouts with dumbbells focused on progressive trunk loading, controlled bodyweight core volume, and clear RIR targets to build stronger bracing and visible core strength with repeatable week-to-week progression.
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Workout 1

4 exercises12 sets

Abdominals Workouts With Dumbbells Template

Abdominals

A dumbbell-first core template using loaded lateral flexion plus bodyweight trunk flexion work to drive progressive overload without sacrificing technique.

  1. 1
    Dumbbell Side Bend
    anatomy
    1Exercise

    Dumbbell Side Bend

    Rest 1m 30s

    • 112 reps x 14 kgRIR 3
    • 212 reps x 14 kgRIR 2
    • 312 reps x 14 kgRIR 1

    Move slowly through lateral flexion and return to neutral under control; avoid rotating the torso.

  2. 2
    Crunch
    anatomy
    2Exercise

    Crunch

    Rest 1m

    • 115 reps x 0 kgRIR 3
    • 215 reps x 0 kgRIR 2
    • 315 reps x 0 kgRIR 1

    Exhale through the top, keep lumbar control, and avoid neck pulling.

  3. 3
    Reverse Crunch
    anatomy
    3Exercise

    Reverse Crunch

    Rest 1m

    • 112 reps x 0 kgRIR 3
    • 212 reps x 0 kgRIR 2
    • 312 reps x 0 kgRIR 1

    Curl pelvis toward ribs and control the lowering phase; do not swing legs.

  4. 4
    Dead Bug
    anatomy
    4Exercise

    Dead Bug

    Rest 45s

    • 110 reps x 0 kgRIR 3
    • 210 reps x 0 kgRIR 2
    • 310 reps x 0 kgRIR 1

    Maintain full exhale and abdominal brace while reaching long through opposite arm and leg.