Short on time? This 15-minute dumbbell routine crushes your core without one sit-up

a photo of a man with strong abs — (Image credit: Getty Images/milan2099)

Hate sit-ups? The good news is, they aren’t the only (or even the best) way to work the muscles in your mid-section. Instead of doing endless sit-ups, one of the best ways to see results in your core is to train it like you would the other muscle groups in the body, by adding dumbbells, and training with progressive overload to strengthen and sculpt the muscle.

By adding the resistance of a dumbbell (check out the best adjustable dumbbells for working out at home here), you’ll increase the challenge on your mid-section. When paired with a healthy diet, this can make the abdominal muscles more visible. You’ll also get results faster, because the intensity is higher, making a 15-minute workout more than enough.

Not sure where to start? Below, we’ve found a 15-minute ab workout you can complete using just one heavy dumbbell. If you’re a complete beginner or you’re returning to exercise following an extended break, pregnancy, or injury, it’s always a good idea to seek personalized advice from a qualified professional.

What is the workout?

The workout is programmed by fitness trainer Shaina Fata. You’ll do five different exercises in total, working for 40 seconds, followed by a 20-second break. You’ll complete two or three rounds of the circuit, and can, of course, take a short break between circuits if you need.

You’ll need one dumbbell for the circuit. As always, ensure you select the weight that’s right for you and your body — it should feel challenging, but not impossible by the final few reps.

A post shared by Shaina Fata ☀️ (@shainamarie.b)
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Here’s the exercises involved:

Sumo oblique bends: For this exercise, start in a sumo squat position, with your legs wider than hip-width apart, toes pointing out to the side. Engage your core, and lift the dumbbell behind your head, so you’re holding it with both hands. Use your obliques to bend to one side, lowering your elbow towards your knee, then slowly back to your starting position, before switching to the other side. Stay lowered in the sumo squat for the entire 40 seconds.
Single dumbbell swings: For this exercise start with your feet slightly wider than hip-width apart and your core engaged. Complete a single dumbbell swing, holding the dumbbell in one hand and hinging at your hips to swing the dumbbell between your legs, the out in front of you, stopping when it reaches chest height. Switch sides after 20 seconds, or for a longer workout or added challenge, complete 40-seconds on each side.
Dumbbell core twists: For this exercise start with your feet slightly wider than hip-width apart and your core engaged. Hold the dumbbell in both hands in front of your core, and then moving with control, rotate your torso from one side to the other. Keep squeezing your abs throughout.
Dumbbell flutter kicks: For this exercise, start by lying on your back. Keeping your lower back pressed into the floor, peel your head, neck, and shoulders off the mat, and hold the dumbbell in both hands with your arms stretched above your head. Raise your feet a few inches off the floor, and kick one leg up towards the ceiling, then the other. This doesn’t have to be a big movement, the challenge is to keep your core engaged throughout. If you feel any strain in your neck, lower your head back to the floor.
Hovering table dumbbell sliders: Finally, to do this exercise start on all fours, with your wrists stacked underneath your shoulders, and your knees underneath your hips. Hover your knees a few inches off the floor, and place the dumbbell to one side of your body. Keeping your knees hovered, reach the opposite hand underneath your body to grab the dumbbell and drag it to one side, then reverse the movement with the opposite hand.

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Jane McGuire is Tom's Guide's Fitness editor, which means she looks after everything fitness related - from running gear to yoga mats. An avid runner, Jane has tested and reviewed fitness products for the past five years, so knows what to look for when finding a good running watch or a pair of shorts with pockets big enough for your smartphone. When she's not pounding the pavements, you'll find Jane striding round the Surrey Hills, taking far too many photos of her puppy.

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