Dumbbell Abs & Core Workout for Beginners
A dumbbell abs & core workout for beginners that you can do at home or in the gym with a pair of dumbbells. 5 exercises, about 31 minutes, targeting abs.
| Level | Beginner |
| Equipment | Dumbbell |
| Time | About 31 minutes |
| Muscles | Abs |
The workout
| Exercise | Sets / reps |
|---|---|
| 1. Spell Caster | 3 × 15 |
| 2. Dumbbell Side Bend | 3 × 15 |
| 3. Crunches | 3 × 15 |
| 4. Dead Bug | 3 × 15 |
| 5. Flat Bench Lying Leg Raise | 3 × 15 |
See each exercise
How to do this workout
- Warm up for 5 minutes: brisk walk or easy cardio, then one light set of the first exercise.
- Do the exercises in order. Finish all sets of one before moving on.
- Use a weight you could lift for 2–3 more reps than written. Rest 60–90 seconds between sets.
- Do this workout 1–2 times a week, with at least one rest day before training the same muscles again.
How to progress
When you can do every set with good form at the top of the rep range, add one rep per set the next week, or a small amount of weight (1–2.5 kg). Progress slowly — consistent small jumps beat big ones. For fat loss, pair this with a small calorie deficit and around 1.6–2 g of protein per kg of body weight.
Exercise notes
1. Spell Caster
Hold a dumbbell in each hand with a pronated grip. Your feet should be wide with your hips and knees extended. This will be your starting position. Begin the movement by pulling both of the dumbbells to one side next to your hip, rotating your torso.
2. Dumbbell Side Bend
Stand up straight while holding a dumbbell on the left hand (palms facing the torso) as you have the right hand holding your waist. Your feet should be placed at shoulder width. This will be your starting position. While keeping your back straight and your head up, bend only at the waist to the right as far as possible. Breathe in as you bend to the side. Then hold for a second and come back up to the starting position as you exhale. Tip: Keep the rest of the body stationary.
3. Crunches
Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch. Now place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind your head.
4. Dead Bug
Begin lying on your back with your hands extended above you toward the ceiling. Bring your feet, knees, and hips up to 90 degrees.
5. Flat Bench Lying Leg Raise
Lie with your back flat on a bench and your legs extended in front of you off the end. Place your hands either under your glutes with your palms down or by the sides holding on to the bench. This will be your starting position.
More workouts like this
Gear for this workout
Adjustable dumbbellsA full home gym in one small space.See it on Amazon →
Adjustable workout benchUnlocks presses, rows and step-ups at home.See it on Amazon →Stop if anything hurts (sharp pain is different from muscle burn). If you have an injury or health condition, check with your GP or a physio first.