15 Dumbbell Abs Exercises for Core Strength

Many people want to get six-pack abs, but they get bored with doing crunches and sit-ups all the time.

If you add dumbbells to your ab training, you will give your abs the stimulus they need to grow and adapt.

Dumbbell exercises also help to train your core from different angles, making you stable and strong.

Exercises like dumbbell V-ups and Twists correctly can improve your posture and prevent back pain.

Ready to know the best dumbbell abs exercises and how to do them, as well as workout plans?

15 Best Dumbbell Abs Exercises

Here is a list of the best dumbbell ab workouts you can add to your core workout regimen to build core strength and toned Abs.

1. Dumbbell Russian Twist

The dumbbell Russian twist is a classic rotational exercise that primarily targets the obliques (internal and external), while also engaging the rectus abdominis and transverse abdominis for stabilization. It is one of my favourite exercises.

This exercise helps to tone and trim your waist. It also improves your balance, stability, and posture.

A more advanced way of performing the Russian twist is to raise your feet a little off the floor. The elevated position of the feet puts a lot of strain on both the upper and lower abs.

How To Do

1. Lie down with your knee bent and feet flat on the ground.
2. Hold a dumbbell in your hands.
3. Elevate your upper body to create a V shape with your thighs.
4. Rotate your torso to the right side. Don’t move your head from side to side.
5. Rotate your torso back to the center and then to the left side
6. Continue rotating your torso from side to side for 30–60 seconds.

2. Dumbbell Side Bend

Dumbbell side bends are isolation exercises that effectively target the internal and external obliques, strengthen the lateral flexion of the spine, improve spinal mobility, and help develop a strong and stable core.

It is an easy core exercise that you can do at home. If you’re new to the exercise, practice it with your body weight alone.

How To Do

1. Stand tall with your feet about hip-width apart, knees slightly bent for stability.
2. Hold ONE dumbbell in your right hand with your palm facing your body. Let the dumbbell hang naturally at your side.
3. Place your left hand on your hip or lightly behind your head (ensure you don’t pull on your neck).
4. Lower the dumbbell towards the floor, feeling a stretch along your left side (opposite oblique). Go only as far as your natural range of motion comfortably allows.
5. Exhale. Actively contract your left oblique muscles to pull your torso back upright to the starting position.

3. Dumbbell Farmers Walk

The Dumbbell Farmer’s Walk is a fundamental exercise that challenges nearly every muscle group and provides exceptional benefits for developing a rock-solid core.

While you’re walking, your entire core musculature must work incredibly hard isometrically to stabilize your spine and maintain an upright posture against the pull of the heavy dumbbells.

It’s also fantastic for building grip strength, upper back endurance (traps, rhomboids), and shoulder stability.

How To Do

1. Place two dumbbells of equal (and challenging) weight on the floor, typically outside your feet. Stand between them.
2. Hinge at your hips and bend your knees (like a deadlift/squat setup) to reach down and grip the dumbbells firmly in the centre of the handles.
3. Stand up powerfully by driving through your legs and keep the dumbbells at your sides.
4. Walk for a predetermined distance (e.g., 50 feet) or time (e.g., 30-60 seconds).
5. Once you’ve completed the walk, carefully set the dumbbells down.

4. Dumbbell Plank Row

Also known as Renegade Row, is a highly challenging compound exercise that simultaneously builds upper back strength and core stability, particularly anti-rotational strength

Like a plank, it targets the core, and rowing movement targets the back and bicep muscles.

It is a multitasking exercise that tones your back and works your core, while also testing your balance and stability.

How To Do

1. Place two dumbbells on the floor about shoulder-width apart.
2. Start in the top position of a push-up position with your hands on the weights.
3. Keep your body in a straight line from your shoulders to your ankles.
4. Pull the right elbow back and raise the dumbbell towards the chest.
5. keep the right elbow close to the torso, abs tight, and hips in one line.
6. Hold the weight for one second at the top and return it slowly to the starting position to repeat on the other side.

5. Hanging Knee Raise with Dumbbell

The hanging knee raise is one of the great dumbbell abs Workouts for isolating the abdominal muscles, building strength in the hip flexors, and developing the six-pack.

Hanging knee raises are a lower abs exercise consisting of lifting and lowering your knees to your chest while hanging on a pull-up bar.

A 2014 study demonstrated that leg raises produce an impressive level of muscle activation, with over 130% maximum voluntary contraction (MVC) in the rectus abdominis (the “six-pack” muscles) and 88% MVC in the external obliques. These findings highlight the effectiveness of leg raises in targeting and strengthening the core muscles.

How To Do

1. Grab a bar with an overhead grip, with hands slightly wider than shoulder width and knees slightly bent.
2. Hold a dumbbell between your feet.
3. Keep your core and glutes tight to keep your back and hips in the correct position.
4. Lift your legs, bending your knees on the way up to pull your knees up toward your chest, while rounding your lower back to bring your glutes forward and up.
5. Pause in this position for a second, and slowly lower your legs back down to the start position.

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6. Dumbbell V-Up

The Dumbbell V-Up, also known as a jackknife, is a full-body move that works your core, legs, back, and shoulders.

The exercise is designed to work the obliques and abs simultaneously, including the lower and upper abs muscles.

A V-up involves sitting on the floor or a mat and positioning the body in the shape of the letter “V.” It requires lifting the weight of both your arms and legs using your abdominal muscles.

How To Do

1. Lie down on your back on the floor, hold a dumbbell, and extend your arms straight back behind your head.
2. Your legs should also be extended.
3. Exhale and bend at your waist while raising your legs and arms to meet in a jackknife movement.
4. Try to hold the contracted position.
5. Lower your arms and legs back to the starting position, inhaling as you do so.
6. Repeat for the desired number of reps.

7. Dumbbell Swing

The Dumbbell Swing is a dynamic and powerful exercise that primarily targets the muscles of the posterior chain, including the glutes, hamstrings, and lower back, but also engages the core and shoulders.

It’s a variation of the traditional kettlebell swing, adapted for use with a dumbbell.

How To Do

1. Stand with your feet just wider than shoulder-width apart, and the dumbbell on the floor behind you.
2. Grab the Dumbbell behind you.  
3. Bend your knees slightly and hinge at your hips, pushing your buttocks back.
4. Swing the dumbbell between your legs while keeping your back straight.
5. Thrust your hips forward and straighten your legs to propel the dumbbell up to chest height.
6. At the top of the movement, squeeze your glutes.
7. Let the momentum swing the dumbbell down again between your legs as you hinge at the hips.
8. Repeat in a continuous loop for a full set. 

8. Dumbbell Wood Chopper

The dumbbell wood chopper is one of the best oblique exercises that you can do with a dumbbell at home or in the gym.

This is great for strengthening the torso’s twisting movement pattern and improving its ability to resist twisting forces.

How To Do

1. Hold the dumbbell with both hands, with either your fingers interlaced or with one hand over the other.
2. Stand shoulder-width apart.
3. Keep your arms straight and turn the dumbbell diagonally downward until your torso turns to the opposite side and your hands are at knee height.
4. Don’t lock the knees and hips. Allow the hips and knees to rotate slightly.
5. Hold for a count of two. Then, slowly reverse the movement to return to the starting position.
6. Repeat for the prescribed number of repetitions. Repeat the exercise on your opposite side.

9. Reverse Dumbbell Wood Chop

The low-to-high dumbbell Woodchop, also known as the dumbbell down-up twist, can help you lose weight and burn calories.

It is a variation of the wood chop that strengthens the core muscles, especially the obliques.

How To Do

1. Stand with your feet shoulder-width apart.
2. Hold a dumbbell with both hands near your left hip.
3. Rotate your torso and lift the dumbbell diagonally across your body, extending your arms, so the dumbbell ends up above your right shoulder.
4. Hold for a count of two. Then, slowly reverse the movement to return to the starting position.
5. Repeat for the prescribed number of repetitions. Repeat the exercise on your opposite side.

10. Dumbbell Twist

It’s an isolation exercise that works the oblique muscles of the core. Use it to strengthen the twisting movement pattern of your body.

It is a great idea to stop halfway through some reps, hold the stirrup, and try to resist the twisting force.

How To Do

1. Hold the dumbbell with both hands, with either your fingers interlaced or with one hand over the other.
2. Keep your arms straight and move the dumbbell in a twisting motion across your body to the other side.
3. Hold for a count of two. Then, slowly move back to the starting position.
4. Do 15–20 reps. Repeat the exercise on your opposite side.

11. Standing Crunches with Dumbbell

Standing crunches with a dumbbell are one variation of crunches. They are effective abdominal exercises that simultaneously target your obliques and both upper and lower abs muscles.

How To Do

1. Grab a dumbbell and lift it in front of your head with both hands.
2. Lift your left knee to waist level and, at the same time, crunch your torso.
3. The best way to do this is to touch the DB with your knee and squeeze your abs.
4. Return to the starting position and do the same with your right knee.

12. Dumbbell Lunges With Twist

It is an excellent exercise to build thigh muscles and glutes, abs, and obliques.

However, this exercise requires good balance, so if you have issues keeping your balance, start off by doing the lunges twist exercise without weights. This will help you learn the proper form.

As you bend the forward leg, be careful that the knee does not extend past the toes.

How To Do

1. Hold one dumbbell at your chest with both hands, gripping it on each end.
2. Our chest should be upright and our torso should be leaning slightly forward so that our back is flat and not arched or rounded forward.
3. Take a step forward, bending your knees to create two 90-degree angles with your legs.
4. Slowly rotate your torso to the left. You should feel a nice stretch in your midback.
5. Push yourself back to the starting position and repeat with the other foot.
6. Keep alternating the leg with which you lunge twist
7. If you suffer from balance problems, it is best to avoid it or use your own body weight while holding on to a steady object.

13. Dumbbell Straight Arm Crunch

The crunch motion occurs in the upper spine, and your shoulders rise a few inches off the floor. Your lower back remains in contact with the floor, and there is no motion at the hips. It mainly targets the upper abs.

This contrasts with the sit-up, which moves at the waist and hips. Dumbbell crunches are a more difficult version of the traditional crunch.

How To Do

1. Lie on the floor with your knees bent and feet and low back flat on the ground.
2. Hold a dumbbell to your chest and lift your shoulders and upper back off the floor.
3. Hold this position briefly before slowly lowering back to the starting position.
4. Make the negative portion of the rep as slow and deliberate as the positive portion.
5. Breathe out as you crunch, and maintain your core muscles tight and engaged.

14. Weighted Flutter Kick

Flutter kicks are an exercise that works the core muscles, specifically the lower abdominal muscles and the hip flexors. They reshape and tone the lower body.

The exercises help you shed some extra fat from the belly, hips, and thigh area and tighten your abs for better strength.

While doing this dumbbell abs workout, keep your core super tight and your lower back flat on the ground.

How To Do

1. Lie on your back and hold a dumbbell in both hands. Hold the weight straight above your shoulders.
2. Lift your shoulders and upper torso off the ground.
3. Raise your legs a few inches off the ground, and flutter kick your feet.
4. If your back comes off the ground or you feel any strain, raise your legs a couple more inches.

15. Turkish Get Up

The Turkish Get-Up (TGU) is a complex functional strength exercise that challenges core, hip, and shoulder stability, balance, flexibility, and strength (Connor Collum et al., 2020).

It’s less about isolated abdominal contraction and more about teaching your entire core musculature (abs, obliques, lower back, hips) to work synergistically to stabilize your spine, control movement, and transfer force under load through various positions and transitions.

How To Do

1. Lie on your back on the floor and hold a dumbbell in one hand with your arm fully extended above your chest.
2. Bend the knee on the same side to a 90-degree angle.
3. Keep your opposite leg straight, and place it 5–10 degrees away from the midline of your body.
4. Start by lifting the dumbbell to the sky.
5. Lift your hips in the air and sweep your straight leg underneath your body. Step back and settle on your knee.
6. Shift the weight away from your hand and onto your knee and front foot as you bring your torso upright.
7. Push to a standing position and keep the dumbbell lifted the whole time.
8. Slowly lower yourself back to the ground

Dumbbells ABS Training Routines

Like any other muscle group, the abs need to be trained with adequate volume and frequency, considered exercise selection, and progressive overload. 

You could train your abs twice weekly, one session using an abs exercise and the other using an oblique exercise, and achieve adequate volume throughout the whole area.

Below are some sample workout plans to train your core, abs, and obliques separately with dumbbells.

Abs Workout Plan

Dumbbell Oblique Workout Plan

Dumbbell Core Workout Plan

Of course, you don’t have to do only dumbbell exercises for your ab workouts. In fact, you probably should mix it up with:

• Bodyweight Abs Exercises You Can Do At Home Without Equipment
• Abs & Oblique Cable Exercises & Workout

If you want a well-rounded abs, oblique, and core workout, you must add variation to your routine.

We strongly suggest adding Planks and leg raises to your routine once you have achieved sufficient core strength to perform them safely and correctly.

FAQs

5 Best dumbbell exercises for upper abs

Here are the five best upper abs dumbbell exercises:

1. Dumbbell Crunches
2. Standing Crunches With Dumbbell
3. Dumbbell V-Up
4. Turkish Get Up
5. Dumbbell Russian Twist

5 Best dumbbell exercises for lower abs

Here are the five best lower abs dumbbell exercises:

1. Hanging Knee Raise With Dumbbell
2. Dumbbell V-Up
3.  Standing Crunches With Dumbbell
4. Weighted Flutter Kicks
5. Turkish Get Up

Train Your Oblique (Side Abs)?

The obliques work together to help you bend side-to-side, rotate your torso from left to right, and assist with spinal flexion.

The obliques also keep your spine stable and protect it from turning. They are a key muscle group for stability, and they are attacked when you twist and turn.

For example, the following dumbbell exercises will target your oblique:

• Dumbbell Russian Twists
• Dumbbell Side Bends
• Dumbbell Wood Chopper
• Dumbbell Oblique Crunches

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Manish Kumar

Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.

Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.