Ab Exercise Selection Using Dumbells...Page 3

An ab exercise alone or even tons of them won't give you the ripped mid-section you might be after.

That beautiful 'six-pack' just won't be visible if it's covered with a layer of fat.

A good overall strength training program combined with regular cardio work and proper nutrition in addition to an ab exercise regime will burn off the fat and bring you the results you are looking for.

Your mid-section is made up of more than just the rectus abdominus. Several internal and external muscles in the abdomen as well as the upper legs require exercise to give you a strong core.Any ab exercise in this section will be directed at the various muscle groups in your mid-section as well as abdominals.

Seated Dumbell Side Bend

Sit on the end of a bench with your feet planted firmly on the floor. Grasp a dumbell in your right hand with your palm facing in.

With your back straight and your head up, inhale and bend to the right as far as possible and then bend to the left as far as possible and exhale. You have just completed one repetition.

Perform the prescribed number of reps of this ab exercise and then change the weight to the left hand and repeat the movement

Dumbell Side Bends

Stand with your feet slightly apart. Place your left hand behind your neck, holding a dembell in your right hand and bend your torso to the left side.

Return to the starting position or move slightly farther to the other side by bending at the waist. This ensures a complete range of motion.

Be sure to do an equal number of sets and reps with the dumbell held in each hand.

Don't rest between sets.

This exercise focuses on the obliques of the side you bend with.

Seated Dumbell Rear Side Bend

Sit on a bench with your butt at the very end. Plant your feet firmly on the floor and grasp a dumbell in your right hand and place it behind you so it is touching your right buttock with your palm in.

Twist your torso to the right and keep your back straight and your head up.Inhale and bend backward as far as possible and then bend forward as far as possible as you exhale.

Perform the prescribed number of reps of this ab exercise and then change the weight to the left hand and repeat the movement.

Hand on Head Dumbell Side Bend

Stand erect with your feet about sixteen inches apart and grasp a dumbell in your right hand. Your palm will be facing your upper thigh. Place your left hand on the left side of your head.

Inhale and bend to the right as far as possible an then bend to the left as far as possible and exhale.

Perform the prescribed number of reps of this ab exercise and then change the weight to the left hand and put your right hand on the right side of your head, repeating the movement.

Your must remember to keep your back straight and your head up or you will bend too far forward.

Hand on Head Dumbell Front Side Bend

Stand erect with your feet about sixteen inches apart. Grasp a dumbell in your right hand and place it on your right thigh with your palm facing in.

Place your left hand on the left side of your head. Twist your torso to the left and keep your back straight and your head up. Inhale and bend forward as far as possible and then bend backward as far as possible as you exhale.

Perform the prescribed number of reps of this ab exercise and then change the weight to the left hand and repeat the movement.

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