Keep your knees bent at 30-45 degrees. That is 1 This exercise is performed standing with a dumbbell. Stand with your hands behind your head, elbows out to your sides, and your feet shoulder-width apart. Standing Elbow to Knee Crunches with Dumbbells - 60 Seconds. This is done by either lying on ones side or sitting up straight with the arms at your sides. Repeat this 10 times to each side. If tightening and toning the arms is on your list of summer goals, try adding these exercises to your fitness regimen three times a week. To do this exercise, stand with your feet hip-width apart, and your arms at the back of your head. With Dumbbells. Ab Crunches On Exercise Ball. Take weight overhead at a diagonal over right shoulder as you pivot left toes in, heel All exercises can be undertaken by males and females. Why? Stand tall with a tight core and flat back. With Barbell. In the former instance, your legs will be extended out in front of you, and the toes of your feet may be pointed toward the floor. Thoracic Crunches On Foam Roller. Your abs account for four muscle groups in your mid-section. Side-to-Side Punches. Get More Posts About Workout Schedule, Fitness for Over 40, Workout Program, and Side Dumbbell Crunch, Oblique Side Crunch (Dumbbells) Standing. The only.

You can use the inner thigh exercises I hand-picked below to create your own inner thigh workout. 10-Minute Standing Ab Workout Focus on keeping your torso and hips stable as you transfer weight to the opposite side of your body. Keep your back straight and hold your head up. Bend gently to your right side at the waist. 9. The other primary stabilizer of this pillar, the gluteus medius, also activates to link the hips to the ab region. Shift your weight to the left leg, crunch to the right side, and bring your right knee up toward your elbow. Keeping your hips facing forward, twist your torso to lift the weight up and across your body with straight arms.

Dumbbell Crunch. Tip: Keep your shoulders and hips square to the front as you laterally bend. smiling standing young woman in workout clothes - women wearing spandex stock pictures, royalty-free photos & images woman lifting dumbbells - women wearing spandex stock pictures, royalty-free photos & images. Sumo Side Crunch 60 Seconds. At the end of the workout, Ocho asks Stause how she's feeling. Now step backwards and cross over the standing leg until your knees are about 90 degrees. Since there is no equipment required to perform this exercise you can do it anywhere. #3 Arm lift. A side bend is a resistance exercise, which involves the oblique muscles, primarily the external and internal oblique. The concentric portion of the exercise is extension of the vertebral column, returning to an upright position. Begin in a wide stance with the dumbbell at hip level. Grab a dumbbell with a neutral grip. Examples include cross body chop, standing high knee lifts, leaning obliques, standing side bend or side crunch. Use your upper abs to raise your torso, then lower slowly to the start. Standing crunches are a convenient ab exercise that Place your free hand behind your head with your elbow pointing down your side. Perform three sets of ten reps. 2. Side Crunches. Dumbbell Upward Chest Fly. Last updated: Feb 24, 2022 4 min read. 1. From here, let the dumbbells weight pull your body to the side as far you feel comfortable and then pull yourself back up into the starting position. portrait of pretty caucasian woman in spandex bodysuit leaning and stretching to side. The Standing Side Crunch also places less strain on your neck and lower back. #4 Standing side crunches. Weighted Ball Crunch. Raise your arms straight out in front of you instead of to the side. Find related exercises and variations along with expert tips Lift the left leg backward as you simultaneously bend the torso forward. Dumbbell Around The World. Elevated Leg Toe Touch. Upper body should be almost parallel with the floor. These Standing Core Exercises use everything from your bodyweight to basic equipment like dumbbells and resistance bands and even unconventional tools like the landmine and kettlebell. Place your right hand behind your ear. Standing Dumbbell Press. Push off your right heel and return to standing. They are all super core-intensive full-body movements that can be done without getting down on the ground! Bring your arms to your lower left side, and bend your knees. The dumbbell should travel no more than about 6 inches up and down. Dumbbell Pullover. With your Crunch up the side of your body with controlled movement. Using either a medicine ball or dumbbell, hold the arms out at chest level. This is one repetition. Step 2: Slowly, lean to the right keeping your hips square and your arms in line with your torso.

Lift the weight up over your head, engaging your core and tucking your hips to avoid arching your back. With the dumbbell in your left hand, stretch over your head to the right side. Thanks to these exercises, your sports performance increases when you engage in many different activities that require core strength (like tennis, soccer, boxing, football, any sport with rotational movement). As you raise your arms, shift your weight to your right leg. Repeat the exercise several times. Oblique Crunches. Be sure to exhale as you bend to the side. Side bends sculpt the internal and external oblique muscles on the side of the stomach and help you attain defined, six-pack abs. Rotate your torso to the left, with your knees bent. Floor Dumbbell Press. Due to the small range of motion, squeeze for at least three seconds at the end of the movement to maximize the tension. Repeat the lunge on the left leg and return to the center. Holding a kettlebell in your left hand, plant both feet on the floor, shoulder-width apart. Raise the blades of the shoulders off the ground as you bring the knees towards the chest. Place your right hand on your waist, palm facing in. Weighted Crunches. Hold a dumbbell in front of your chest, lean back at around 45 degrees angle to keep your core tight and engaged. [5] Keep your weight on the right side the whole time. Standing Side Crunch. Hold a pair of dumbbells at your side with an overhand grip. 2. Heres a breakdown of the amazing 8-minute standing abs workout with dumbbells. 7 oblique exercises you can do with one dumbbell 1)side plank up 2)side bend 3)alternating reverse crunch 4)side v up 5)lifting 6)overhead side bend 7)weighted wipers.Hold a dumbbell in your left hand. March. Repeat for about 15 seconds. Neck Rolls: Let your chin sink to your chest. Then get back to the starting position in a controlled manner. INHALE and bend your waist to the right side. Hold weights in front of your chest. Hold a light dumbbell in each hand. These dumbbell exercises allow you to work on your upper, middle, and lower chest and help you build a defined chest at home without barbells and machines. If its hard to hold the dumbbell, grab the straps or hooks. This is your starting position. Dumbbell Chop/Lift. How Essential Is Fitness Training? Plank to Bear & Tap Knees. Standing Oblique Sidebend This is your Stand up straight with your hands behind your head. HOW TO DO IT: Stand erect with your arms hanging at your sides and a dumbbell in each hand. How to do it: Stand tall with one dumbbell in both hands. Squat down with a straight back, place the dumbbell on the ground, then jump your feet back into the top of pushup position. Come back up and bend to your left side. Hold a dumbbell in your right hand, face your palms toward your body and place your left hand at the level of your ears. Written by the MasterClass staff. Lift your torso and squeeze the obliques. With Foam Roller. Why it works: This intensifies the difficulty of a traditional crunch. Stand straight, your feet shoulder width apart, while holding a dumbbell in your left hand with your palm facing in to your body. Stand upright with feet together and lift both hands straight over the head. With Mat. While she doesn't seem to use overly heavy weights, she's getting a lot out of those dumbbells, resistance bands, and her own bodyweight, says Albert Matheny, R.D., C.S.C.S., co-founder of SoHo Strength Lab, Promix Nutrition, and Dumbbell Push Crunch. . To perform this exercise, grasp a dumbbell in each hand and stand with your body upright. Punching is a more challenging exercise than many of us realize. 3. Your hands are reaching to the outside of your thigh. Shoulder Press (Dumbbell) Ladder (alt: Fast Feet) Tricep Extensions (Dumbbell) Cross Lunges With Dumbbells. Skip: Weighted Standing Side Bends Holding a dumbbell on one side of your body during side bends puts the spine in a compromised position, Well, similar to the misconception that crunches burn off the belly fat, side bends are performed thinking that it will 'melt' the love handles away. Standing side crunches: Drop the dumbbell and bring your hands to the back of your head. This completes one rep. Do 15 reps (alternating sides) of 3sets; STANDING SIDE CRUNCH (WITH DUMBBELL): image source: www.womanista.com. Feet hip-width apart and hands behind your head with the elbows wide. This exercise targets: abdominal muscles, especially side abdominals For this exercise, you will need: a dumbbell Stand up straight with your feet shoulder-width apart.

No crunches and no planks! Dumbbell Toe-Touch Crunch equipment that you really need is the following: DUMBBELL.There are however many different Dumbbell Toe-Touch Crunch variations that you can try out that may require different types of Dumbbell Toe-Touch Crunch equipment or may even require no equipment at How to perform. The standing dumbbell side bend mainly targets the obliques, with secondary involvement from the quadratus lumborum, psoas major, and erector spinae. Repeat this movement for 30 seconds before shifting to the opposite side. Crunches Questions and Answers.

Dumbbell Side Crunch. Grip the sides of the dumbbell heads for To do all 6 exercises in a standing ab workout, first warm up with some light cardio for 5 10 minutes, followed by some core stretches. Get More Posts About Workout Schedule, Fitness for Over 40, Workout Program, and Side Dumbbell Crunch, Oblique Side Crunch (Dumbbells) Standing. When using an exercise band or cable pulley, grab the end of the cable hanging down from an overhead position. Its also sometimes called a side oblique crunch, side bend, standing cable oblique crunch, or dumbbell oblique crunch. Once the rear leg is almost parallel to the floor, slowly bend it forward and bring it as close to the chest as possible. Start by standing with your feet together. Crunch your leg and arm together. Hold a dumbbell in one hand and bring your arm up above your shoulder at a 90 degree angle. Repeat on the left side. Standing Side Crunch Instructions. Bend sideways to the right, squeezing your waist on the right side. Keep your back straight and hold your head up. 10 touches each side (20 total) 3. Standing Side Bend. V-Sit Crunches. The tempo side-plank crunch can produce loads of tension without the actual load. Repeat the side crunch on the right. Perform the exercise at the end of the workout 12-20 times for each side. Grab a set of five- to 10-pound dumbbells to tone your shoulders and waist with this exercise. Lie on your back on a bench and a dumbbell in each hand.

IMPORTANT: Don't bend too far. Lie on a padded surface on your left side. Reps 15 Rest 0sec. 10-Minute Standing Ab Workout. 3. Engage your abs and bend over to the right, keeping the same amount of weight in each foot. Adductor Squat Jump. Stand up feet shoulder width apart, knees slightly bent. Stack your legs and bring your right hand behind your head. Push back into standing position and switch sides. EXHALE and return to an upright position. Training Tips Keep your arms straight during the entire movement. Bring the dumbbells toward each other until your arms are straight and together in front of your chest. Examples include cross body chop, standing high knee lifts, leaning obliques, standing side bend or side crunch. is exercise that also targets your body.. Were using 10-15 lb dumbbells. Standing bicycle crunch. Side / Oblique Crunches. Max out at 25 reps. Twist your body as Pulling from the obliques, bring your elbow up V-Sit Holds. If using a dumbbell or kettlebell, hold the weight down by your side with the hand opposite of the side you're bending. Begin in a wide stance with the dumbbell at hip level. benefits of. Do each exercise until you feel the burn. Dumbbell Toe-Touch Crunch. TOP 10 OBLIQUES EXERCISES. Flat Dumbbell Squeeze Press. Side Stretch: Stand up straight with your knees slightly bent and your hips level, then lean to the right, reaching your right arm toward the floor, resting your left hand on your left side body. 3. Standing Side Crunch.

Russian twists are usually performed as a body-weight exercise but can be done holding a dumbbell to increase the intensity. Complete 10 times and then switch sides. Raised Leg Crunches: 2 sets: To Failure: FRIDAY: Leg Extensions (one leg) 2 sets: 12-15 reps: Standing Leg Curl: 2 sets: 12-15 reps: Dumbbell Standing Calf Raise: 2 sets: 20 reps: Front Lat Pulldown: 2 sets: 12-15 reps: Bicep Curl: 2 sets: 12 reps: Reverse Wrist Curls: 2 sets: 15-20 reps: Raised Leg Crunches: 2 sets: To Failure For this exercise, hold a dumbbell or cable in one hand. For single-side movements, repeat on both sides. It strengthens shoulder muscles and activates oblique muscles, especially when you punch side to side. Standing Reverse Oblique Crunch Stand normally. Hold a dumbbell in your right hand, face your palms toward your body and place your left hand at the level of your ears. Stand with your feet hip-width apart holding 2.5 to 5kg dumbbells at your sides. Make approaches first for one side, then rest 2-3 inhalations, exhalations, and take a dumbbell in the other hand, and doing to the other side. Compared to floor-based core work, like crunches, they put less of a strain on your neck, and they tend to be more challenging since they requi