If your current core content needs an update, this dumbbell abs workout will fire up your abs and inspiration in just 15 minutes. Variety is the spice of life, so if Russian twists and crunches aren’t serving you anymore, why not mix them up?
While I understand the attraction to rippling abs, each muscle within your core network has a unique purpose, such as stabilizing your movement and preventing injury. So while it’s tempting to focus on blasting those abs, targeting multiple core muscles will create a stronger, more efficient motor.
This Dumbbell Ab Workout does exactly that and comes from Carolina Girvan (opens in a new tab), which has racked up over 2 million views from this workout alone. It consists of 15 exercises with 50 seconds of work and 10 seconds of rest. And the best? None of the exercises are repeated, so you can maximize each exercise without revisiting it later. Phew.
If you don’t have any equipment at hand, Just Tried Chris Hemsworth’s 200 Rep Bodyweight WorkoutAnd it’s just as hot. Team ready? I’ll grab one of the best adjustable dumbbells Y best yoga mats and jumped into this dumbbell abs workout – here’s what happened.
What is Caroline Girvan’s 15-Minute Dumbbell Abs Workout?
Caroline explains, “This Dumbbell No-Rep Ab Workout is a routine that targets your abs and core with just one dumbbell.” She recommends not going too heavy so she can focus solely on using her core to lift.
Follow-up training is available on YouTube, but I’ve provided a snapshot below so you know what to expect:
Training: 50 seconds of work / 10 seconds of rest
straight arm crunch
Lie down on your mat with your arms straight behind you and your legs extended, holding the dumbbell in both hands. Avoid flaring your ribs or lifting your lower back off the ground. Engage your core. Raise your mid-back off the mat and bring the dumbbell forward above your head. Keep your chin tucked into your chest and your arms straight in a slight C-shape along your spine. Reverse down.
Side Reach Crunch
Lie on your back with your knees bent and feet planted on the floor. Extend the dumbbell above your chest using both hands. Hook core. Raise your upper back and twist to the left, striking the dumbbell to the outside of your left thigh. Return to your starting position and repeat on your right side. The arms must remain extended.
tuck to hollow
Lie on your back with your arms and legs extended, arms extended behind your head, holding the dumbbell in both hands. Raise your arms and legs off the ground, with your toes pointed. Engage your core. Bend your knees and simultaneously reach forward, touching the dumbbell just above your feet and your forehead toward your knees. Reverse back.
Pass through
Sit with your knees bent and feet planted. Engage your core, lean back and lift your feet off the floor with your thighs parallel to the mat. Bend your right knee and at the same time extend your left leg, then pass the dumbbell under your bent leg to your left hand. Bend your left knee, extend your right leg, and bring the dumbbell under your left leg.
sit up alt lumberjack
Lie on your back with your arms and legs extended, arms extended behind your head, and holding the dumbbell with both hands. Perform sit-ups (learn how to do sit-ups) without lifting your legs off the ground, reaching the dumbbell overhead, then rotate to the left and strike the dumbbell to your left hip. Return to an overhead position, then roll down onto your back and repeat on the other side.
I Tried Caroline Girvan’s 15-Minute Dumbbell Ab Workout – Here’s What Happened
Whether you’re doing a round or a double, get ready for a burn with this dumbbell ab workout. I chose a 16.5-pound (7.5 kg) dumbbell for the routine, a life choice I regretted three exercises, then two days later.
I was blown away by Girvan’s clever programming, as many online ab routines go through standard sit-ups and Russian twists without much imagination. This workout deviates from a traditional core workout and will put you through grips, crunches, and creative twists using a smashing 50:10 ratio. I can confirm that 10 seconds does not (and never will) feel like rest IMHO.
The slow squat is particularly wild. It adopts the Time Under Tension (TUT) technique that places the working muscle under contraction for a longer time during a repetition. The theory is that your muscles ultimately work harder, optimizing muscle growth and strength. All training focuses on slow, controlled movements, so I recommend keeping an eye on Girvan to help strengthen your form.
The routine is heavy. For example, the first three exercises consist of straight arm crunches, toe reach crunches, and crunch pulses that I pretty much followed and cursed the whole time. There are also plenty of twists, so if you know your lower back is a problem, go for this tried and tested one. standing abs workout instead. Another trick is to pick a few exercises from your routine and repeat them in a circuit, skipping anything that aggravates your back. Overall, it was a tough lesson: never second-guess short workouts.
If you consider yourself a great connoisseur, we challenge you to give the Lily James 600 rep abs workout one time or find out what happened when our fitness editor did 100 dead insects for a week.
