The Ultimate Dumbbell & Bodyweight Workout To Get Abs

As a personal trainer, I often hear clients ask how to tone their abs quickly. While there's no magic shortcut, targeted training with a mix of dumbbell and bodyweight exercises can dramatically accelerate progress. In this article, we'll break down the ultimate dumbbell and bodyweight workout to get toned abs.

Strengthening your core isn't just about aesthetics—it improves posture, stability, and overall performance in workouts and daily life. Combining resistance with functional movements is one of the most efficient ways to achieve those goals.

The workout below is designed to hit every angle of your abdominal muscles, including your rectus abdominis, obliques, and deep core stabilizers. By incorporating dumbbells into traditional bodyweight moves, you'll increase the resistance and challenge your muscles in new ways. Each exercise also engages supporting muscle groups, giving you a well-rounded, efficient workout.

Whether you're a beginner or a seasoned gym-goer, these exercises can be adjusted to match your fitness level. Perform the routine as a circuit to keep your heart rate up, or complete each exercise individually for focused core activation. Stick with it, and you'll notice stronger, more defined abs in no time.

Dumbbell Russian Twists

This rotational exercise targets the obliques and improves core stability. Adding a dumbbell increases resistance, challenging your muscles further.

Sit on the floor with your knees bent and feet lifted slightly off the ground.
Hold a dumbbell with both hands.
Lean back slightly to engage your core and balance on your sit bones.
Twist your torso to the right, bringing the dumbbell toward the floor beside your hip.
Twist to the left, moving the dumbbell across your body.
Continue alternating sides for 10 reps per side.

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Plank with Shoulder Taps

This exercise enhances core stability while testing your balance and coordination. It also works your shoulders and arms.

Start in a high plank position with your wrists directly under your shoulders and your body in a straight line.
Lift your right hand to tap your left shoulder, keeping your hips stable.
Return your hand to the floor and repeat on the other side.
Focus on minimizing hip movement as you alternate taps.

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Dumbbell Weighted Leg Raises

Weighted leg raises activate your lower abs and hip flexors, while the dumbbell adds an extra challenge.

Lie on your back with your legs extended and a dumbbell held between your feet.
Place your hands under your lower back or by your sides for support.
Slowly lift your legs toward the ceiling, keeping them straight.
Lower your legs back down without letting them touch the ground, maintaining control.

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Side Plank Hip Dips

This dynamic move targets your obliques and strengthens the lateral core muscles while improving shoulder stability.

Start in a side plank position with your elbow under your shoulder and your feet stacked.
Lower your hip toward the ground in a controlled motion.
Lift your hip back up to return to the side plank position.
Repeat for 12 dips before switching to the other side.

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Dumbbell Woodchoppers

dumbbell wood chopper exercise illustration — Shutterstock

This rotational exercise works your obliques and transverse abdominis while incorporating a functional, full-body movement.

Hold a dumbbell with both hands and stand with your feet shoulder-width apart.
Start with the dumbbell near your right hip.
Rotate your torso and swing the dumbbell diagonally across your body, ending above your left shoulder.
Return to the starting position and repeat for 15 reps before switching sides.