Achieving great abs is golden, and sculpting them fast is a goal for many individuals. But as you know, everything great in life takes hard work and dedication. Killer abs will require you to focus on doing the right things when it comes to eating and working out; it’s important to reduce your calorie intake and be loyal to strength training every week. We’re here with the best free weight exercises for instant abs, so grab a set of dumbbells, and let’s get started.
The bulk of your training should be compound movements that engage your core, and a great way to finish your regimen is with an ab exercise or two of your choice. Note that many individuals make the mistake of focusing mostly on core exercises, but those will not give you the tightened, toned tummy you’re looking for. Why concentrate on compound lifts? Well, they work more muscle groups, which allow you to build more muscle and burn more fat in the process.
It can be difficult deciding the correct, productive exercises to perform, and we have you covered. Here are five movements you can add to your fitness routine. Consistency is key! So keep reading for the best free weight exercises for instant abs.
The Kettlebell Goblet Squat starts with you holding a kettlebell to your chest, maintaining a straight posture. Keep your core tight, then push your hips back, and squat down to parallel. When you’ve hit parallel, drive through your hips and heels, as you flex your quads and glutes to finish. Perform 3 to 4 sets of 10 reps.
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Now, let’s move on to the Bent-Over-Dumbbell Row. Position your feet shoulder-width distance apart, push your hips back, then bend your torso so you’re bent forward at least 45 degrees. Tighten your core, and row both dumbbells towards your hips while squeezing your lats at the end. Straighten your arms fully before performing another rep. Complete 3 to 4 sets of 10 reps.
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Start the Landmine Shoulder Press by placing the barbell inside a landmine attachment. If you don’t have access to a landmine, no worries. Stick a barbell to a corner of a wall to get the same effect. Get into a staggered stance with one foot forward and one foot back. Grab the bar while keeping your chest tall and core tight. Then, press it forward. Flex your tricep and shoulder hard at the top, then bring it back to the starting position. Perform all reps on one side before switching over. Complete 3 to 4 sets of 8 reps with each arm.
Start your Dumbbell Step-Ups by grabbing a set of dumbbells and placing your foot on a bench or sturdy surface. Be sure your chest stays tall and your core remains tight as you lean into the heel of your front leg and push off of it to step up. Flex your quad and glute at the top of the movement, then lower yourself under control before performing another rep. Complete 3 to 4 sets of 10 reps on each leg.
Hollow Hold Dumbbell Reaches start with you holding a single dumbbell and assuming a hollow hold position. Your feet should be above the ground and your lower back flat. Position the dumbbell slightly above your chest, then pull it back behind your head, and straighten out your arms fully. Flex your abs hard at the end of the movement, then bring the dumbbell back to the starting position. Perform 3 to 4 sets of 10 to 15 reps.
Tim Liu, C.S.C.S.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim
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