20-Minute At Home Ab Workout with Dumbbells
This at home ab workout includes six of the best ab exercises like good mornings, standing crunches, windmills and the farmer’s carry. Increase balance, stability and strengthen your core with this all standing, abs workout with dumbbells.
This is DAY THREE of our Perform 20 Program.
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Build total core strength at home with this weighted core and mobility workout.
Day three of our 2-Week Perform 20 Dumbbell Workout Plan is an all standing core with weights workout designed to target the 29 muscles between your shoulders and pelvis.
This at home standing ab workout prioritizes movement patterns you use in your daily life: pivots, twists, uneven weight carry and weight transfers, and balance work.
Ultimate Ab Workout At Home (Functional Core)
Strengthen your core and improve your full body mobility with this functional at home ab workout.
This routine engages every muscle in your core, including the upper and lower abs, obliques, transverse abdominis, pelvic floor, lower back, and the stabilizing muscles along your spine.
I suggest doing this core and mobility workout once a week as part of a well-rounded workout routine.
Workout Equipment:
A medium-to-heavy set of dumbbells. We’re using 15-25 lb dumbbells in this workout. Option to add a mini loop resistance band.
Workout Instructions:
Follow along with the guided Dumbbell Ab and Mobility Workout on YouTube, led by certified personal trainer and fitness instructor, Lindsey Bomgren.
Your Workout Looks Like This:
- 2 Circuits (3 exercises per circuit)
- Timed Intervals (30 seconds of work, 15 seconds rest; complete as many repetitions as you can in the timed interval)
- Repeat Each Circuit x3 Sets
- 1-Minute Mobility Flow Between Circuits
Workout Outline
CIRCUIT ONE:
1. Front Rack March, Hold and Press
2. Uneven Farmer’s Carry, Banded Side Leg Lift and Oblique Crunch
3. Squat and Chop to Shoulder
Mobility: Standing Airplanes
CIRCUIT TWO:
1. Good Morning and Drop Step Crossbody Crunch
2. Chair Sit and One-Sided Pendulum Swing
3. Windmill Lateral Lunge
6 Dumbbell Ab Exercises (All Standing)
1. Front Rack March, Hold and Press
Targets: Lower abs, obliques, glutes, hip flexors, chest and shoulders.
How To Do A Front Rack March, Hold and Press
- Place a resistance band around your feet. Start in a standing position, feet hip-width apart, racking dumbbells at your shoulders.
- Engage your core, then bring your right knee up in line with your right hip. Right knee bent at a 90-degree angle.
- With control, lower the right foot back down to the mat and repeat, alternating legs.
- On the third knee drive, hold your right knee in line with your right hip.
- Then, push the dumbbell in your left hand overhead until your arm is fully extended.
- Slowly and with control, lower the dumbbell down to the starting position at shoulder level.
- Repeat the sequence, performing three knee drives and holding on the left side, then pressing the right dumbbell overhead (alternating the balance hold and overhead press every time).
2. Uneven Farmer’s Carry, Banded Side Leg Lift and Oblique Crunch
Targets: Glutes, obliques, upper abs, and lower back. The side leg lift places an extra emphasis on the hips and abductors (outer glute/hip muscles).
How To Do A Uneven Farmer’s Carry, Banded Side Leg Lift and Oblique Crunch
- Stand with feet hip-width apart, knees slightly bent. Place a resistance band six inches above your ankle joints (around your calves/shins). Hold a dumbbell in your left hand at your side.
- Allow the weight in your left hand to pull you down, sliding the weight down your left thigh and bending through your left side. You should feel a stretch in the opposite (right) obliques.
- Squeeze through your right outer ab muscles to pull your torso upright, returning to the starting position.
- Then, with your core engaged, transfer your weight into your left leg as you lift your right leg out to the side.
- Lower your right leg back to the ground with control to return to the starting position.
3. Squat and Chop
Targets: Legs, glutes, thighs, obliques, abs and core.
How To Do A Squat and Chop
- Place a resistance band six inches above your ankle joints (around your calves/shins). Start standing with feet hip-distance apart, holding one dumbbell between your legs.
- With your chest upright and your core engaged, lower your body into a squat position by bending your knees and pushing your hips back until both knees reach a 90-degree angle.
- Drive through your heels to return to standing as you squeeze your right glute to extend your right leg behind you, stretching the band as far as you can. At the same time, bring the dumbbell up to your left shoulder.
- With control, lower the right foot back to the mat and dumbbell back between your legs.
- Repeat the movement, this time lifting the left leg behind you and bringing the dumbbell to your right shoulder. Continue alternating sides with each repetition.
4. Good Morning and Crossbody Crunch
Targets: Legs, glutes, quads, hamstrings, hip flexors, erector spinae, lower back muscles and core.
How To Do A Good Morning and Crossbody Crunch
- Stand with your feet hip-width apart, knees slightly bent. Hold a dumbbell horizontally at your chest or behind your head, resting it on your upper back and shoulders, with each hand holding the head of the dumbbell.
- Hinge forward at the hips until your torso is parallel to the ground, or until you feel a stretch in your hamstrings. Keep your core engaged and spine neutral, maintaining a flat back. This is a “good morning” exercise.
- Press through your heels to return to a standing position. Step your left foot back, shifting your weight into it, and drive your right knee up to meet your left elbow, crunching through your right side abs.
- Slowly and with control, lower your right foot and step your left foot forward. Straighten your upper body, returning to the starting position.
- Repeat, alternating the stepping foot and the knee that drives up.
Modification: Perform a good morning crossbody crunch without the alternating step back, keeping your feet hip-width apart.
5. Chair Sit and One-Sided Pendulum Swing
Targets: Quads, glutes, obliques, lower abs, upper abs, shoulders and back.
How To Do A Chair Sit and One-Sided Pendulum Swing
- Stand with feet hip-distance apart, placing a dumbbell between your heels and holding one dumbbell in your right hand. Lower into a squat position by bending your knees and pushing your hips back. Keep your chest upright, core engaged, and thighs parallel to the ground.
- Maintain this squat position throughout the exercise, keeping tension in your legs and glutes.
- While holding the squat, swing the dumbbell in your right hand up and in line with your right shoulder. Move in a controlled motion, using your shoulder to guide the swing back above your hip while keeping your core stable.
- Keep your core tight to prevent your torso from rotating as you swing the dumbbell.
6. Windmill Lateral Lunge
Targets: Obliques, abs, upper back, outer glutes, inner thighs, hamstrings, upper body and shoulders.
How To Do A Windmill Lateral Lunge
- Stand with your feet hip-width apart. Hold a dumbbell in your left hand and extend your left arm overhead, keeping your right arm down by your side.
- Take a lateral step to the right with your right foot at a 45-degree angle (diagonal lunge). As you step out, lower your body into a lunge, keeping your left leg straight. Bend your right knee so that it forms a 90-degree angle while keeping your chest up and core engaged.
- While holding the lunge position, reach your right hand down toward your right ankle, while maintaining your left arm extended overhead. Your chest should stay open, and your torso should twist slightly as you reach down.
- Push through the heel of your right foot to stand back up, bringing your right hand back to your side and your left arm overhead.
Modification: Perform a lateral lunge at a 45-degree angle with the dumbbell at your shoulder instead of overhead.
FAQs
Can I Strengthen My Core With An At Home Ab Workout?
Yes! The best ab exercises can be done at home, with little or no equipment. Core training is actually more effective with free weights (such as dumbbells) rather than gym machines because your abs have to work to stabilize your body through the full range of motion.
Are Weighted Core Exercises Effective?
Training your core with weights increases both the muscle strength and total body stability. By adding a weight to core exercises, we are able to practice building strength and stability in a controlled setting. For best results weighted core exercises should be done in all three planes of motion: sagittal plane (forward and backward), frontal plane (side to side), and the transverse plane (pivots and twisting).
How Do I Get Six Pack Abs?
To get six pack abs you have to pair strength training with a healthy diet. In order to see your stomach muscles you have to have a lower body fat percentage which often requires eating in a calorie deficit.
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