How to Get Ripped Abs Fast at Home With Dumbbells

How to Get Ripped Abs Fast at Home With Dumbbells

Whether you have a wedding or a beach vacation coming up, strong abs are an important asset which take time to acquire. You can, however, reduce the amount of time it takes by working harder and rigidly sticking to a routine. This routine should include exercise and a reduction in calorie intake, but doesn’t necessarily need to include an expensive gym membership. In fact, you can tone your abs at home with just one dumbbell.

Things You'll Need

Add cardio to your daily routine. If you focus only on ab exercises, you may build your abs, but they may not necessarily be visible. Do at least 30 to 60 minutes of cardio every day, such as running, cycling or swimming to help eliminate extra body fat.

Cut calories. Reduce your calorie intake so that you have at least a 500-calorie deficit every day. A calorie deficit means that you burn more calories than you consume. A 500-calorie deficit each day will equal 1 to 2 pounds per week of weight loss. Also, do not skip meals. Eat small meals every 4 hours.

Do the woodchop. Hold a dumbbell in front of your body with both hands. Each hand should be holding one end of the dumbbell. Stand with your feet hip-width apart. Tighten your abs. Squat toward the floor, twist your torso to the right and lower the dumbbell toward your right foot. Stand back up, bend your elbows and bring the dumbbell to your left shoulder. Repeat 12 times on each side.

Perform the dumbbell crunch. Lie on your back on a mat with your knees bent and your feet flat on the floor. Hold a dumbbell with both hands, with one hand on each end of the dumbbell. Bend your elbows and hold the dumbbell above your shoulders. Sit up, tightening your abs and lifting your shoulders and upper back off of the floor. Keep your lower back on the mat. Lower your body back down onto the mat. Repeat 20 times.

Bend to the side with the side bend. Stand with your feet hip-width apart. Hold a dumbbell in your right hand. Allow your arms to hang at your sides. Put your left hand on your hip. Lean to your right as far as you can without bending your knees, lowering the dumbbell toward the ground. Stand back up. Repeat 15 times on each side.

Do the twist. Hold a dumbbell with both hands. Your hands should be in the middle of the dumbbell, with the dumbbell perpendicular to the floor. Extend your arms straight out in front of you. Stand with your feet hip-width apart. Twist your torso and move your arms as far as you can to the right. Twist back to the starting position. Twist your torso and move your arms as far as you can to the left. Repeat 10 times.