If you need to refresh your current core content, this Dumbbell Ab Workout will revitalize your abs and inspiration in just 15 minutes. Variety is the spice of life. When you’re out of Russian twists and sit-ups, why not mix it up?
We know rippling abs are tempting, but every muscle in your core network has its own purpose, whether it’s stabilizing movement or preventing injury. So while it’s tempting to focus on blasting those abs, targeting different core muscles builds a strong and efficient engine.
This dumbbell ab workout does just that and comes from Caroline Girvan (opens in new tab), with over 2 million views for this workout alone. It consists of 15 exercises including 50 seconds of work and 10 seconds of his rest. And the best bit? The exercises are non-repeating so you can get the most out of them all without having to revisit them later. Phew.
If you don’t have equipment on hand, try Chris Hemsworth’s 200 reps bodyweight workout. Are you geared up? Grab his one of the best adjustable dumbbells and best yoga mats and dive into this dumbbell ab workout.
What is Caroline Garvan’s 15-Minute Dumbbell Ab Workout?
“This no-rep dumbbell abs workout is a routine that targets your abdominal muscles and core with just one dumbbell,” explains Caroline. She recommends not going too heavy so she can focus only on lifting with her core.
You can watch the follow-along workout on YouTube, but I’ve included a snapshot below so you know what to expect.
Workout: 50 seconds work/10 seconds rest
straight arm crunch
Hold a dumbbell in each hand, extend your arms straight behind you, and lie on your mat with your legs extended. Do not spread your ribs or lift your hips off the ground. engage your core. Lift your upper back off the mat and move the dumbbells forward overhead. Tuck your chin into your chest and straighten your arms so that your spine forms a slight C-shape.
side reach crunch
Lie on your back, bend your knees, and place your feet on the floor. Use both of his hands to reach the dumbbells over his chest. Engage your core. Lift your upper back and twist to the left, tapping the dumbbell toward the outside of your left thigh. Return to the starting position and repeat on the right side. Your arms should remain extended.
Tuck in the indentation
Lie on your back with your arms and legs extended, holding a dumbbell in each hand and extending your arms behind your head. Lift your arms and legs off the floor and point your toes. engage your core. Bend your knees and reach forward at the same time, bringing the dumbbells just above your feet and your forehead to your knees. backtracking.
go through
Sit with your knees bent and your feet on the floor. Engage your core, lean back, and lift your feet off the floor so your thighs are parallel to the mat. Bend your right knee while simultaneously extending your left leg and passing the dumbbell under your bent leg to your left hand. Bend your left knee, extend your right leg and pass a dumbbell under your left leg.
sit on the altwood chopper
Lie on your back with your arms and legs extended, arms behind your head and a dumbbell in each hand. Do a sit-up without lifting your legs off the floor (learn how to do sit-ups), extend the dumbbell overhead, twist to the left, and place the dumbbell on your left hip. Return to the overhead position, lie on your back, and repeat on the other side.
I Tried Caroline Girvan’s 15-Minute Dumbbell Ab Workout — Here’s What Happened
Whether you’re doing one round or double ups, this dumbbell ab workout will prepare you for burns. For my routine he chose 16.5 lb (7.5 kg) dumbbells. This was a life choice, 3 exercises, then 2 days later I regretted it.
I fell in love with Girvan’s intelligent programming because so many online ab workouts follow standard sit-ups and Russian twists without the imagination. This workout deviates from the traditional core workout and allows you to do creative holds, crunches and twists in a staggering 50:10 ratio — 10 seconds is the rest in my humble opinion. I can confirm that it doesn’t feel like it (and never will).
Slow sit-ups are especially savage. It uses the Time Under Tension (TUT) technique to keep the working muscles contracted longer during the rep. The theory is that your muscles will eventually work harder, optimizing muscle growth and strength. It is recommended that you pay attention to Garban for this reason.
The routine is crunch-heavy. For example, his first three exercises consisted of straight arm crunches, tree crunches, and crunch pulses, and I couldn’t keep up with nearly all of them, cursing them the whole time. There are also a lot of twisting movements, so if you know you have lower back problems, opt for this proven standing ab workout instead. Another tip is to pick a few exercises from your routine, repeat them on the circuit, and skip the ones that aggravate your back.
If you’re thinking you’re a bit of a hardcore enthusiast, try the Lily James 600 rep ab workout or see what happened when a fitness editor did 100 dead bugs in a week. Check it out.
