If regular crunches never seem to do much for your lower belly, you’re not doing them wrong, because bodyweight on its own barely challenges that area.
Adding one dumbbell changes that, and this dumbbell ab workout for women makes your core work harder.
It’s beginner-friendly and a dumbbell only workout, so grab your weight and give each exercise a go. Here’s the full lineup:
Straight Leg Crunch
Keeping both legs long instead of bent is what makes this opener tougher than your average crunch.
That small change puts your lower belly to work from the very first rep.
So it’s the perfect way to ease into this dumbbell ab workout while still feeling like you’re working.
How to perform:
- Lie on your back with both legs extended straight.
- Hold the dumbbell in both hands above your head.
- Stretch your legs straight out on the mat.
- Press your lower back into the mat.
- Crunch up and lift your shoulder blades off the floor.
- Lower back down with control, keeping the weight overhead.
Cocoons
The name might sound cute, but this one asks a lot more from your middle than it lets on.
You’re folding everything in toward your center, so your abs have to do double duty pulling top and bottom together.
That squeeze at the meeting point is where all the good stuff happens.
How to perform:
- Lie on your back holding the dumbbell in both hands.
- Extend your arms overhead and your legs out straight and low.
- Draw your knees in toward your chest as you curl up.
- Reach the dumbbell toward your shins at the same time.
- Squeeze your abs as your hands and knees meet.
- Extend your arms and legs back out long and low.
Legs Up Crunch
Sending your legs straight up takes the momentum out of the move, which means your abs can’t cheat.
There’s nowhere to hide here, so every crunch counts.
It’s barely a different position, but you’ll notice your upper abs working harder than they would flat on the floor.
How to perform:
- Lie on your back and raise both legs straight up.
- Stack your feet directly above your hips.
- Hold the dumbbell in both hands with arms extended.
- Reach the dumbbell straight up toward your feet.
- Crunch your shoulder blades up off the floor.
- Lower down with control, keeping your legs vertical.
Russian Twist
Here’s where we bring your sides into the mix, since no ab workout with dumbbells feels complete without some rotation.
Leaning back keeps constant tension on your core the whole time.
Just move with control rather than racing through it, because speeding up turns this into more of an arm swing than real core work.
How to perform:
- Sit on the mat and lean your torso back slightly.
- Bend your knees and keep your heels on the floor.
- Hold the dumbbell in both hands close to your chest.
- Twist to one side and tap the weight beside your hip.
- Rotate to the other side and tap it down again.
- Continue twisting side to side, keeping your chest lifted.
Up and Overs
This one looks simple until you try lifting your legs up and over without knocking the weight down.
It takes a bit of coordination, so don’t worry if your rhythm feels off at first.
Once it clicks, you’ll feel your lower abs and hip flexors do the real work to control each pass.
How to perform:
- Sit and lean back onto both hands planted behind you.
- Stand the dumbbell upright just beyond your feet.
- Keep your feet together with a slight bend in your knees.
- Lift both legs up and over the dumbbell.
- Tap your feet down on the far side of the weight.
- Lift up and over to the other side, then continue.
Weighted Crunch
After all that, a back-to-basics crunch almost feels like a breather.
There’s nothing fancy going on, which is exactly why it belongs in an easy dumbbell workout like this.
Adding the weight overhead still gives your upper abs plenty to push against, so it earns its spot even at its most basic.
How to perform:
- Lie on your back with knees bent and feet flat.
- Hold the dumbbell in both hands above your chest.
- Extend your arms so the weight points to the ceiling.
- Crunch up and lift your shoulder blades off the floor.
- Keep the dumbbell reaching straight up as you rise.
- Lower back down with control, neck long.
Plank Dumbbell Tap
Finally, you’re off your back and into a plank, which brings your whole core into the picture.
The hard part isn’t the tap itself, it’s keeping your hips steady while you reach.
Fight the urge to rock side to side, because staying still is what makes your deep core muscles light up.
How to perform:
- Set the dumbbell on the floor in front of you.
- Come into a high plank with hands just behind it.
- Hold a straight line from head to heels.
- Reach one hand forward and tap the dumbbell.
- Return it and tap with your other hand.
- Keep your hips level and avoid swaying as you alternate.
Leg Drops
If your lower abs have been waiting for their moment, this is it.
Lowering your legs with control is deceptively tough, so go only as far as you can while keeping your back pressed down.
There’s no prize for dropping all the way, since the slow, controlled version is where your core actually grows stronger.
How to perform:
- Lie on your back and raise both legs straight up.
- Hold the dumbbell in both hands pointing to the ceiling.
- Press your lower back firmly into the mat.
- Lower both legs down toward the floor together.
- Stop before your heels touch, keeping them hovering.
- Raise your legs back up, keeping the weight pointing up.
Full Sit Up with Crunch
This combo brings together the two moves most people picture when they imagine ab training, back to back.
The sit-up works everything from your hips to your ribs, while the crunch zeroes in up top.
You’re near the finish line now, so push through these and trust your core can take a little more.
How to perform:
- Lie on your back with knees bent and feet flat.
- Press your heels into the floor for support.
- Hold the dumbbell in both hands above your head.
- Sit all the way up, then lower back down.
- Crunch up, lifting just your shoulder blades, then lower.
- Alternate one full sit up with one crunch.
Oblique Dips
Last one, and it’s all about those side abs that crunches tend to skip.
Holding a side plank already challenges your obliques, but adding the dips makes them work even harder.
Your core will probably be shaking by the end, and that’s exactly the feeling you’re after to finish strong.
How to perform:
- Set up in a forearm side plank, shoulder over elbow.
- Extend your legs and stack your feet on the mat.
- Rest the dumbbell on your top hip with your free hand.
- Lower your bottom hip down toward the floor.
- Drive it back up to a straight side plank.
- Hold for 30 seconds, then switch sides and repeat.
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.
