This effective 10-minute ab workout is perfect for days when you don’t have much time but still want to feel the burn. It’s a great at-home dumbbell ab workout that targets your entire core.
The workout consists of 9 different exercises using weights, with each one lasting for 45 seconds followed by a 15-second rest.
A single dumbbell is all you need.
Here’s the rundown on this workout:
- No repeat routine: Each exercise is performed only once.
- Work/rest ratio: Work for 45 seconds, then rest for 15 seconds.
- Equipment needed: A dumbbell is required (any weight will work).
- Recommended: A workout mat is a great idea for comfort.
Weighted Crunches with Straight Legs
First up, we’re going to target those upper ab muscles while keeping our legs straight. It’s a great way to start off the routine.
How to perform:
- Lie on your back with your legs straight.
- Hold the dumbbell with both hands directly above your chest.
- Keeping your lower back pressed into the floor, perform a crunch, lifting your shoulder blades off the floor.
Reverse Crunch/Cocoons
This one is a fantastic way to engage your lower abs and your whole core. It’s a combo of a crunch and a leg move for a complete exercise.
How to perform:
- Start on your back with the dumbbell over your head.
- As you crunch up, bring your knees in towards your chest and the dumbbell towards your shins.
- Return to the starting position.
Legs up Crunch
Keeping those legs elevated is going to intensely work your core. This is a great dumbbell workout for really targeting your abs.
How to perform:
- Lie on your back with your legs straight up in the air.
- Hold the dumbbell directly above you.
- Crunch up, reaching the dumbbell toward the ceiling, making sure to keep your lower back pressed firmly into the floor.
Russian Twist
A total classic for building core strength and stability. In this weighted core workout, you’ll be twisting your torso from side to side to hit those obliques.
How to perform:
- Sit on the floor with your knees bent, leaning back slightly to feel the tension in your lower abs workout routines with weights.
- Hold the dumbbell with both hands.
- Twist your torso, tapping the weight to the floor on each side of your hips.
Up and Overs
Get ready for a challenge! We’re adding a dumbbell to a standard plank to work on your stability and control.
How to perform:
- Place the dumbbell upright on the floor in front of you.
- Lie on your back with your hands on the floor for support.
- Lift your legs and swing them from side to side, going up and over the dumbbell.
Plank Dumbbell Taps
This is one of the best weighted ab exercises for targeting your lower abs. The key is to control the movement and avoid letting your back arch off the floor.
How to perform:
- Get into a high plank with the dumbbell between your hands.
- Keep your body stable and core tight.
- Lift one hand at a time to tap the dumbbell, trying not to sway from side to side.
Leg Drops
This is one of the best ab workout routines with weights to target your lower abs exercises. The goal is to control the movement and avoid letting your back arch off the floor.
How to perform:
- Lie on your back with your legs straight up and the dumbbell held above your chest.
- Slowly lower your legs towards the floor, stopping just before your heels touch the ground.
- Focus on pressing your lower back into the floor the entire time.
Full Sit-up with Crunch
This hybrid move is going to make your core burn. It’s a super effective way to work your entire midsection with a challenging dumbbell motion.
How to perform:
- Lie on your back with the dumbbell above you.
- Perform a full sit-up.
- Do a crunch at the top.
- Slowly return to the starting position.
Oblique Dips
Our final move focuses on your obliques, and it’s done on your side for a complete weighted ab workout.
How to perform:
- Perform a side plank with your elbow and shoulder stacked.
- Hold the dumbbell on your hip.
- Dip your hips toward the floor.
- Lift them back up.
- Switch sides after 30 seconds. This is a great way to improve stability and a fantastic finish to your dumbbell abs workout.
Article Medically reviewed by
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
