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Grab a set of weights to complete today’s dumbbell abs workout.
Katie Thompson
In this workout, we’ll focus on engaging your core in a variety of ways.
You’ll also notice that the frogger is back.
Simply hold a dumbbell in whatever arm you’re extending forward.
The dumbbell abs workout below is for Day 19.
Check out the full month of workoutsright here.
Or go to theworkout calendar here.
After your last move, rest for 60 seconds.
That’s 1 circuit.
Do the entire circuit 3-5 times.
After your last circuit, try the Tabata.
You’ll need 2 dumbbells to complete this workout.
Bonus: TabataDo each move below for 20 seconds, resting 10 seconds between moves.
Repeat the circuit 4 times for a total of 4 minutes.
Think about driving your foot toward the wall behind you.
Reverse the movement and extend your arm and leg back out.
Do all of your reps on one side, then switch to the other side.
March With Dumbbell Hold
Stand with your feet hip-width apart and hold a dumbbell in each hand.
Raise your hands so your arms are bent to 90 degrees, keeping your elbows hugged to your sides.
Crunch up, reaching your right fingertips toward your left flexed toes.
Narrow Squat to Wide Squat
Stand with your feet hip-width apart and core engaged.
From this more narrow stance, do a squat by sending your hips back and bending both knees.
It’s OK if this squat is not as deep as your other squats typically are.
Return to a standing position.
Now step out wide to the right with your right foot.
Squat again by sending your hips back with your feet wide apart.
You may find it comfortable to adjust your toes by turning them out slightly.
Stand and return to your starting position, and do a narrow squat again.
On your next wide squat, step out wide with your left foot.
Continue to alternate the foot you step out with for your wide squats.
(This position should be similar to a malasana squat pose, if you practice yoga.)
Lift both hands fully off the floor so all of your weight is in your feet.
After your last circuit, try the Tabata.
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All images and gifs: Photographer:Katie Thompson.
Stylist:Rika Watanabe.
Hair:Hide Suzuki.
Makeup: Rachel Ghorbani.
All products featured on SELF are independently selected by our editors.
If you buy something through our retail links, we may earn an affiliate commission.
