This move is often done with a kettlebell, but a dumbbell works just as well. Make sure your back is straight. Extend your arms straight above, keeping a 90-degree angle with the floor and palms facing away from your head. Stress and genetics also play a role, as can poor sleep and smoking. Your upper arm should be kept close to your side. You don’t even need to go to the gym or have fancy equipment. Step forward, get into a lunge position, then bring the back leg forward to keep both feet together. Next, lift your neck and head off the floor, and look up to the ceiling. How to do it: Lie on your back, feet flat on the ground, with knees bent 90 degrees. The move is effective, but modifying it increases the stomach-flattening benefits. Switch hands and repeat. Keep the dumbbell directly centered between your navel and upper chest. Belly fat is fat that sits around our abdomen. Before you begin, warm up with this 6-minute warm-up routine. It should not be Work your oblique muscles with this exercise. Physical activity should always be a part of your daily routine if you want a healthy and fit lifestyle. The left hand should be in a similar position, just without a dumbbell. Dumbbell exercises for abdominals target the upper and lower abdominals as well as the oblique muscles. With that in mind, here are some of the best dumbbell exercises for muscle building and more. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Take a step out to the side with your right foot and sit back into a deep squat. Privacy Policy This simple exercise may not look like an ab workout, but because of the extra weight of the dumbbell, you’ll need to engage your core. Lift your arms back up to the starting position, then push down again, this time to the left side while raising your left knee. Health and fitness have always been a passion for me; whether its being in the weight room, going for a run before work or even participating in a half iron man triathlon. Bend to the right, keeping the left arm straight as you move toward the left. Keep your eyes down throughout this exercise. Planks have always been a great way to lose belly fat and strengthen your core. There are some exercises that you might already be familiar with, but not as core strengthening or belly fat-busting exercises. Then straighten your arms as if you’ll be doing push-ups. Start with the dumbbell in your right hand, and drop your arm straight down the side. By focusing on several muscle groups simultaneously with strength training, you will end up with a much higher calorie and fat burn. Finally, lack of exercise can also cause excess belly fat in men and women. Eventually, you might be able to build enough strength to left both legs up off the floor with bent knees or straighten them out to a 45-degree angle. Grab a dumbbell with both hands, palms facing inward. Complete eight to 12 repetitions on one side, then repeat with the right hand as the base and left hand rowing. Step your right foot forward and bend into the front knee to lunge. Then quickly lower your right shoulder, and do the same with the left arm and left shoulder. Videos. Extend your left leg, but keep your right knee bent. Start with your elbows in a 90-degree angle with the dumbbell just a little above your head. Dumbbell Exercises for a Flat Stomach | Livestrong.com Lose Belly Fat and Get a Flat Stomach If you want to lose weight and get a flat stomach, my ebook Personal Training Secrets to Lose Belly Fat and Get a Flat Stomach is the answer to your prayers. HOW TO DO IT: Lie on your back and hold a dumbbell straight over your shoulder so it's reaching toward the ceiling. Adding dumbbells to your lunges makes this exercise great for your core. Kevin Lee - Health and fitness have always been a passion for me; whether its being in the weight room, going for a run before work or even participating in a half iron man triathlon. Switch hands to engage the other side of your core. Andrea Boldt has been in the fitness industry for more than 20 years. ShapeJunkie was created to share to knowledge and love of fitness with others. The material appearing on LIVESTRONG.COM is for educational use only. Getting the flat stomach of your dreams doesn’t have to be complicated. 9 New Dumbbell Exercises For Flat Stomach. A personal trainer, run coach, group fitness instructor and master yoga teacher, she also holds certifications in holistic and fitness nutrition. Planks are a popular type of workout that really strengthens your core. B. Make a fist with your left hand, and protect your face. For some people, this exercise is usually performed with a kettlebell, but you can also do this with a dumbbell. Grab a dumbbell with the right hand, holding it next to your face. There are two types of abdominal fat. and Root your lower back into the floor and draw your shoulders away from your ears. dumbbell exercises for flat stomach. After logging in you can close it and return to this page. Your dumbbell should be a few inches off to the side of your right hand. A lot of factors contribute to a person accumulating excess fat in the belly area. Terms of Use These abdominal exercises strengthen your core muscles, which are the muscles around your trunk. Complete 10 to 15 total right-left rotations. In this case, you need to … The American Heart Association lists fat as an essential part of our diets, mainly for its role in providing energy to our bodies and supporting cell growth.Many of us struggle with one particular area in our body that seems to hold a bulk of our fat stores—the belly. Read on to learn some key dumbbell exercises to try, their benefits, and the importance of working your whole body. Another total body move, the overhead dumbbell lunge challenges your core to keep you stable. Perform a lunge with your arms straight above you. Bend your knees slightly and keep your heels planted. Lift your right arm and shift into a side plank, with your feet staggered. For this exercise, be sure to rotate your core and avoid pulling with your hips or straining your neck. Editor's Pick. 2. So what are you waiting for? 2020 Squeezing your glutes, thrust your hips forward with a good amount of force while you swing the dumbbell up until shoulder height. 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