Crunches and sit-ups are popular non-equipment abdominal exercises, but they can be repetitive. With this short dumbbell workout, you can shake things up a bit and still get results. All you need is 15 minutes and some space.
If you train at home, it pays to invest in a set of the best adjustable dumbbells (opens in new tab). These adjustable, compact exercise machines combine multiple dumbbells into one small package, allowing you to quickly change weights during your workout.
Wondering which dumbbell weight to choose? (opens in new tab)? Find a load that challenges you to last a set but doesn’t affect your form. Then you’re ready to take on fitness YouTuber DanielPT (opens in new tab) 15 minute abdominal workout.
There are 20 movements in this short session, so you train for 30 seconds, rest for 15 seconds, and then move on to the next movement. There is a varied mix of movements designed to target your upper and lower abs and your lateral obliques for a total core strengthening workout.
It’s important to focus on your form to get the most out of your workout and avoid injury. You can follow DanielPT’s demonstrations as you perfect your technique, and it’s also worth taking another look at how to do a plank (opens in new tab) before it begins.
Check out DanielPT’s 15 Minute Dumbbell Abs Workout
People use abs and core interchangeably, although there are differences. Your six-pack abs, the rectus abdominis, make up part of your core, a section of mid-body muscle that connects your upper and lower body. These core muscles are critical to your stability, exercise performance, and posture.
Because of this, you strengthen your core muscles (opens in new tab) form an essential part of many routines, but DanielPT’s session adds a little variety to keep things exciting and work multiple muscle areas at once. Even though it only takes 15 minutes, you can still get abdominal building results.
If you want to build visible muscle, you also need to reduce the amount of fat around your abdomen. You can’t burn fat in certain areas like your stomach with certain exercises, so you need to find ways to boost your metabolism and burn energy throughout the day. That’s the other reason this workout is so effective.
Training your muscles in short bursts with minimal rest is a technique known as high-intensity resistance training (opens in new tab) (SHEPHERD). This style of training elevates and maintains a higher heart rate than you would achieve with an equivalent steady-paced routine. This will burn more energy during your workout and boost your metabolism for all-day fat burning.
When you train your muscles, it causes small tears in the muscle fiber. Your body needs protein to repair those cracks and build muscle, so it pays to add the best protein powders for weight loss (opens in new tab) with your post-workout shake. These supplements are low in added sugars but high in protein to help you recover and promote muscle growth.
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