THE 1 DUMB­BELL, SIX PACK ABS MOVES

Men's Health (Singapore) - - PT / MUSCLE -

Dumb­bell Lean and Drag How to Do It:

Get into a push-up po­si­tion with the right hand hold­ing the dumb­bell in a neu­tral (palms fac­ing the mid­line) grip.

Keep­ing the body in a straight line, slide the dumb­bell di­rectly down to­wards the right leg, then re­turn it to the start­ing po­si­tion.

Slide the dumb­bell across your body so it glides un­der the left arm, then re­turn to the start­ing po­si­tion. Slide the dumb­bell down­wards and di­ag­o­nally to­wards the left an­kle as you raise your hips into a pike, then, re­turn to the start­ing po­si­tion.

Trainer Tip: Do five reps (down, across, pike) on the right side then use the dumb­bell on the left and switch the direc­tions.

Dumb­bell Ab Slam How to Do It:

Lie supine (on your back) with knees bent at 90 de­grees. Grab the dumb­bell with both hands and straighten both arms over­head and be­hind you so your up­per arms are against the floor.

Do an ex­plo­sive sit-up, bring­ing the dumb­bell be­tween your legs and tap­ping it on the ground be­tween your legs. Re­turn the weight in an arc to the start­ing po­si­tion.

Trainer Tip: This move is for in­creas­ing ex­plo­sive­ness in the rec­tus ab­do­mi­nis. Don’t slam your back on the way down; come up faster than you go down. Do 3 sets of 10 reps.

Dumb­bell X-Up How to Do It:

Lie supine with both arms and legs ex­tended and spread out in the shape of an “X”.

Grab the dumb­bell with both hands and place it against the ground above the left shoul­der.

Keep­ing the legs flush against the ground, brace your core and bring the dumb­bell from the left side of your body to the out­side of your right knee or an­kle.

Lower your­self back down and re­turn the weight back to the start­ing po­si­tion.

Re­peat the mo­tion, this time from right to left.

Trainer Tip: This move tar­gets the obliques. Do 2 to 3 sets of 8 to 10 reps each side. Be­gin­ners can use no weight and just tap the out­side of their knee with their hand.

Dumb­bell Burpee How to Do It:

Stand hold­ing the dumb­bell hor­i­zon­tally, with one end in each hand.

Squat down with a straight back, place the dumb­bell on the ground, then jump your feet back into the top of push-up po­si­tion.

Do a push-up, grab the dumb­bell again, jump your feet back to­wards your hands, get into a low squat and stand up.

Trainer Tip:

To in­crease dif­fi­culty, use a 9kg dumb­bell. Drag the weight up your body and press it over­head.

Dumb­bell Oblique Twist How to Do It:

Lie on your back with your right leg straight and left leg bent and flat against the ground.

Grab the dumb­bell with both hands and ex­tend your arms straight over­head. Keep­ing your arms straight, do a sit-up un­til your torso is up­right.

Ro­tate your core to the left, keep­ing your arms straight and dumb­bell in the front of you.

Re­turn your arms (and the dumb­bell) to­wards the cen­tre and lower your­self back down to the start­ing po­si­tion.

Re­peat the mo­tion to the right.

Trainer Tip: This move re­cruits the rec­tus ab­do­mi­nis on the way up, then the obliques when you ro­tate. Don’t use too fast of a tempo through­out the move. Per­form 8 reps on each side.

Dumb­bell Su­per­man Pass How to Do It:

Lie prone (on your stom­ach).

Grab a light dumb­bell at both ends with both arms ex­tended in front of you and slightly above the ground.

Let go of the dumb­bell with your left hand and us­ing the right hand, place it be­hind your lower back.

Trans­fer the weight from the right to left hand and re­turn the weight to start­ing po­si­tion (hold­ing it both hands).

Trainer Tip: This move strength­ens the lower back and glu­teus mus­cles while si­mul­ta­ne­ously in­creas­ing shoul­der mo­bil­ity. Do 2 sets of 8 passes from each di­rec­tion.

Dumb­bell Side Plank with Ro­ta­tion How to Do It:

Place your right fore­arm on the ground and get into a side fore­arm plank.

Grab the dumb­bell with your left hand.

Scoop the dumb­bell un­der­neath your torso then ro­tate your left arm and dumb­bell to­wards the ceil­ing. Pause for 1-2 sec­onds then go straight into the scoop­ing mo­tion again.

Trainer Tip: Be­gin­ners should do this with­out weight. In­ter­me­di­ate to ad­vanced trainees should use a 10 to 15-pound dumb­bell. Do 2 sets of 10 reps on each side.

Dumb­bell Over­head Side Bend How to Do It:

Hold­ing the dumb­bell straight over­head in your left hand. Place the right hand on your right hip.

Bend lat­er­ally to your right, keep­ing the left arm straight, un­til you feel ten­sion on the left ex­ter­nal oblique.

Re­turn the weight to the start­ing po­si­tion by re­vers­ing the mo­tion.

Trainer Tip: This move is a more chal­leng­ing take on the stan­dard side bend since it re­quires the sta­bi­lizer mus­cles in your trapez­ius and ro­ta­tor cuff. The most weight you’ll need is 15 pounds. Do 3 sets of 10 bends on each side.

Dumb­bell Kneel­ing Reach Over How to Do It:

Place your left knee on a mat and straighten your right leg to the side.

Grab a light dumb­bell with your right hand and ex­tend your left hand straight out to the side, keep­ing the dumb­bell above your right shoul­der.

Dip your right el­bow to­wards your right hip.

Bring the dumb­bell up and over your head to the left side of your body un­til you feel ten­sion in the right oblique.

Re­turn the weight back down to­wards the top of your shoul­der.

Trainer Tip: Don’t use a dumb­bell un­til you’ve tried this a few times with­out weights. Keep your free arm straight and locked into the same po­si­tion (try not to lower or raise it). Do 3 sets of 10 reps on each side.

Dumb­bell Ground and Pound How to Do It:

Kneel on a mat with your torso up­right. Grab a dumb­bell us­ing a neu­tral grip in your right hand.

Hold the dumb­bell next to your face with the left hand in a closed fist, pro­tect­ing your face.

Punch down­wards and across your body (di­ag­o­nally) with the dumb­bell while the left hand stays pro­tect­ing your face. Bring the dumb­bell back to the start­ing po­si­tion.

Trainer Tip: Don’t ac­tu­ally touch the ground with the weight. Ro­tate your core as you punch and keep your eye gaze down­ward through­out the set. Re­peat for 30 sec­onds on each side.

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