If you want to build your abdominal and core muscles, you may think you need to do endless sit-ups. However, this short dumbbell routine can strengthen your mid-body muscle in just nine minutes with no crunches in sight.
Is it worth investing in a game? best adjustable dumbbells if you are going to train at home. These customizable weights combine multiple dumbbells into one for easy storage, and you can increase the load as you get stronger.
If you’re working out with fixed-load dumbbells at home or in the gym, you can use this guide to find out. what dumbbell weight should you use instead. With the team by your side, you’ll be ready to take on a personal trainer Rhiannon Bailey’s (opens in a new tab) Abs routine with dumbbells.
At just nine minutes, it’s great for when you’re short on time or as an ab-focused addition to your regular workout session. To fit all three core strengthening exercises in time, you’ll train for 40 seconds, take a 20-second break, and then start your next move.
If this is your first time exercising with dumbbells, you can reduce the intensity by switching to a 30-second work/30-second rest pattern. You can practice your technique with Bailey’s demos to get the most out of the short session.
Watch Rhiannon Bailey’s Nine Minute Ab Workout
This style of exercise is known as high intensity resistance training (HIRT), in which you work intensely for short bursts with minimal breaks between movements. Exercising this way helps you pack in a muscle-building session in no time, but there are other benefits as well.
Keeping the intensity high also increases your heart rate, helping you burn more energy during your workout than in an equivalent steady-state workout. Keeping it up throughout your session also increases your metabolism, the amount of energy you burn at rest.
It’s a similar technique used in cardio-focused high-intensity interval training (HIIT) sessions, which is why many people take a HIIT workout for fat loss. Bailey’s routine combines the two for a muscle-building, metabolism-boosting workout in under 10 minutes.
People often use crunches and core interchangeably, but if you’ve been wondering what is the central muscle, there are some differences between them. Your core is a section of mid-body muscle that connects your upper and lower body.
This includes your rectus abdominis, also known as the six pack abdominal muscle. To help build strength in your core and visible abdominal muscles, it’s worth adding one of the The best protein powder for weight loss. to your post-workout routine.
