If sit-ups aren’t your thing, there’s good news — they’re not the only, or even the most effective, way to train your core. Rather than endless crunches, one of the smartest ways to develop your midsection is to train it like any other muscle group. That means adding dumbbells and using progressive overload to build strength and shape definition.
Introducing a dumbbell adds extra resistance, instantly increasing the challenge placed on your core. When combined with a balanced, healthy diet, this approach can help make abdominal muscles more visible. Because the intensity is higher, you’ll often see results faster, making a 15-minute workout more than enough.
Not sure where to begin? Below is a 15-minute dumbbell ab workout that uses just one heavy weight. If you’re completely new to exercise or returning after a long break, pregnancy, or injury, it’s always best to seek personalized guidance from a qualified professional.
Skipping the Gym for Walking Works Only When You Maintain Continuous Movement at a Steady Pace
What Does the Workout Involve?
This routine is designed by fitness trainer Shaina Fata. It includes five different exercises, each performed for 40 seconds, followed by a 20-second rest. You’ll complete two or three full rounds of the circuit, with the option to take short breaks between rounds if needed.
You’ll need one dumbbell for the entire workout. Choose a weight that feels challenging but manageable — the final few reps should be tough, but still achievable with good form.
Exercises Included in the Workout
Sumo Oblique Bends
Begin in a sumo squat stance with your feet wider than hip-width and toes turned outward. Engage your core and hold the dumbbell behind your head with both hands. Using your oblique muscles, bend to one side, lowering your elbow toward your knee, then return to center before switching sides. Stay low in the squat for the entire 40 seconds.
Single Dumbbell Swings
Stand with your feet slightly wider than hip-width and your core braced. Holding the dumbbell in one hand, hinge at the hips and swing it between your legs, then drive it forward until it reaches chest height. Switch hands after 20 seconds, or for a longer challenge, complete 40 seconds per side.
Dumbbell Core Twists
With your feet slightly wider than hip-width, hold the dumbbell in both hands in front of your torso. Keeping your abs fully engaged, rotate your upper body from one side to the other with controlled movement. Focus on maintaining tension through your core throughout the exercise.
Dumbbell Flutter Kicks
Lie on your back with your lower back pressed firmly into the floor. Lift your head, neck, and shoulders slightly, holding the dumbbell in both hands with arms extended overhead. Raise your legs a few inches off the ground and alternate kicking each leg upward. The movement should stay small and controlled. If you feel strain in your neck, gently rest your head back on the floor.
Hovering Table Dumbbell Sliders
Start on all fours with your wrists under shoulders and knees under hips. Hover your knees a few inches above the floor and place the dumbbell beside your body. Keeping your knees lifted, reach the opposite hand under your torso to pull the dumbbell across, then switch hands to reverse the motion. Maintain a steady hover throughout.
