If you have a dumbbell, you have an intense, effective, and quick ab workout. In this article, we'll explain how to train your abs in 15 minutes and leave with your workout done. To perform the movements, you'll only need a dumbbell, so you can do them at the gym, at home, or anywhere.
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15-Minute Ab Workout
We propose a fast and effective ab workout consisting of four exercises that require just one dumbbell. Each exercise should be performed for one minute, followed by one minute of rest. After the rest, we move on to the next exercise until we complete the four proposed exercises.
This means that we'll do the first exercise for one minute, take a one-minute rest, perform the second exercise, take another one-minute rest, and so on until we complete all four. At the end of the last exercise, we rest for one more minute and start again with the first one.
Repeat the circuit twice, and in 15 minutes, you'll have completed a demanding program that will greatly activate your abs.
Plank Dumbbell Drag
The first of the four ab exercises with a dumbbell is the traditional plank with an added twist. From the plank position, move the dumbbell from side to side. This will require us to support ourselves with one hand and apply extra force.
Dumbbell Windmill
The dumbbell windmill is one of the best exercises you can do to target the lateral area of your abs, especially the obliques. The exercise involves reaching down to touch the ground with the free hand while keeping the hand with the dumbbell extended throughout.
Turkish Get-Up
The Turkish Get-Up is an exercise that encompasses all planes of movement in one gesture: rotation, inclination, and trunk flexion. It's quite complex, but by following all the steps, it can be easily learned and perfected.
Dumbbell Woodchop
The last of the four exercises are woodchoppers with a dumbbell, which involve an explosive movement where we rotate the trunk in a circular motion. The goal is to perform it explosively, accelerating and abruptly stopping the movement.
In just 15 minutes, you can complete a challenging and efficient ab workout using just a dumbbell. This article introduced a circuit of four exercises that target your abdominal muscles, helping you achieve a stronger core. Whether you're at the gym, home, or anywhere else, this workout can be easily incorporated into your routine. By following the prescribed exercises and repeating the circuit twice, you'll activate your abs and work towards achieving your fitness goals in no time. Get ready to feel the burn and enjoy the benefits of a focused and time-efficient abdominal workout.