Flaunt Six-Pack Abs with the Finest Dumbbell Workout Program

Although barbells are effective, however a workout program involving dumbbells proffers greater flexibility. The dumbbell workout program requires minimal space and the basic dumbbells needed are widely obtainable.

Dumbbells facilitate training on one side of the body during an instant that is ideal for treating any strength discrepancies one could have developed. Due to every limb movement needed to be done in an independent manner hence necessitating core in bracing tougher for preventing one from leaning to one side, the outcome is a fabulous six-pack.

Instructions

Regularity – The workout program has to be followed thrice on a weekly basis in the below mentioned series and giving a break of a day’s time in-between every session.

Time period – Thirty minutes

Directions- It is imperative that one performs as straight groups, finishing all the recommended groups for an exercise prior to going to the subsequent one. In case of those single-handed or single-legged movements, repeating with the opposite limb is also necessary which constitutes a single set.

Series:

Floor Presses

Lying flat on the back on the ground and allowing the triceps to relax on the ground and elbows near one’s sides and each of the wrists to face one another. Pressing the dumbbell weights straight upwards. This has to be done for three reps and ten times.

Renegade Rows

A dumbbell held in each hand, getting in the push-up pose and placing feet wide-apart. Shifting the weight to the right side and rowing the left-hand dumbbell to one’s side and then repeating the same on the other side too. This exercise is to done for three reps and ten for each side.

Goblet Squats

The dumbbell is to be held by just one of its end employing both the hands. Standing with feet placed wide-apart and pointed at a forty-five degree inclination outwards. Holding the dumbbell weight at level of the chest and maintaining back posture in an innate arch and squatting as deep as one could possibly do. The exercise has to be done for three reps and fifteen times.

Single-legged Dead Lifts

Placing the two dumbbell weights on the ground ahead of us and standing on a single leg with the other leg pointed behind us. Picking up each dumbbell weight and then extending the hips for standing in a straight line up on the prop up leg. This is to be done for three reps and eight times on every side.

Single-Armed Push Presses

The weight is to be held in a single hand at level of shoulders and the palm to face forwards. Now the knees are to be bent for gathering force and then in an explosive manner pressing the dumbbell in a straight line over one’s head. This is to be done for three reps and fifteen times on each side.

Single-Armed Bentover Rows

The dumbbell is to be held in a single hand and stepping forwards with the oppositely placed leg. Now, bending at the hip level till the trunk is nearly at a forty-five degree inclination to the ground. The dumbbell is to be rowed on one’s side. This exercise is to be done for three reps and fifteen times on each side.

Single-Armed Swings

The dumbbell is to be held in a single hand and then getting in a sporty posture with the feet to be placed wide-apart and hips and knees to be bent. Letting the dumbbell dangle in-between the legs and in an explosive manner extending the hip and knee areas for swinging the dumbbell up till ocular level. This exercise is to be performed for three to five reps and fifteen to twenty times on each side.

Get up Sit-ups

Lying down flat with back touching the ground, the dumbbell squeezed in-between the feet and hold another dumbbell over the torso. One has to maintain the strain in the legs and doing a sit-up and move the dumbbell direct over one’s head. The exercise is to be done for two reps and five times on each side.

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