Home Ab Workout (ONE DUMBBELL NEEDED!)

Get ripped six pack abs at home or at the gym with this program

Home ab workouts are definitely among the most convenient, especially considering that it is best to work your abs multiple times per week. If you had to train your abs at a gym all the time, it would make it much harder for you to train them frequently enough to see results. In this video, I show you a complete ab workout that you can do at home (or the gym if you choose) using just a single dumbbell.

You may be thinking, but if I need a dumbbell is this a home ab workout? You’re kidding right? Anybody that is even partly serious about getting a six pack can find the space to store a single dumbbell. No excuses allowed in this one. Time to get a killer abs workout in at home in just 4 exercises.

Speaking of the exercises, let’s cover what they are.

1. Weighted Levitation Crunch – In this ab exercise you want to hold onto a dumbbell either by interlacing your fingers on the handle or by holding it by it’s ends. Hold the dumbbell extended straight over your face and perform the crunch by pressing it straight up towards the ceiling. Do not let the dumbbell move forward during this ab exercise as the momentum will make it easier than you want it to be to see six pack results.

2. Weighted Diagonal V Sit – This home ab exercise has the benefit of training both your lower abs as well as your obliques. With the bottom up movement and the stretch acting on your obliques, you get the dual benefit of hitting both of these areas extra hard.

3. Dumbbell ab wheel rollouts – Who says you need an ab wheel to train your abs at home? In this exercise you are able to workout your abs without an ab wheel by letting your hands roll out with a dumbbell. Adjust your grip pressure as I show you in the video to nail this incredibly effective home ab movement.

4. Sprinter tuck ab wheel – Now it’s time to hit the lower abs with the dumbbell now placed beneath your foot instead of in your hands. Drive the foot resting on the dumbbell in towards your chest as you crunch with your abs. Be sure to maintain your stabilization of your abs to keep the bell from rolling away from your foot.

Aim to perform 3-4 rounds of this complete home ab workout and take each exercise to failure.

For a complete program to help you get ripped abs, athletic muscles and explosive strength be sure to head to and get the ATHLEAN-X Training System. Use the same exact program used by today’s top professional athletes in all major sports to get to the top of their sport and dominate.

For more home ab workouts and exercises for abs that you can do at home, be sure to subscribe to our youtube channel at

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53 comments
  1. Russia Putin / May 23, 2015

    Jeff we want day in the life, with all meals and stuff.

    • bud knowitall / May 28, 2015

      +Informed Fitness
      i have no problem with anyone asking questions about various aspects of
      life, my issue was he wanted jeff to show him what to eat every meal, seems
      like an ignorant statement to me, and overall lack of any intelligence if
      you can’t decipher between good,great, and crap foods, it isn’t rocket
      science , but perhaps for other persons it is a complex issue that hurts
      their brains

    • Josh Lawrence / July 16, 2016

      And yet over a 100,000 people, including you come to Jeff for advice. He
      suggests that we ask questions as well. Pretty sure you’re the only one
      throwing a fit about it

  2. Davos Manderly / May 23, 2015

    Can you explain about drop-sets? I mean “Everthing you need to know about
    drop-sets” style. Does give you strenght, size and rock-like hard muscle?
    Thanks

  3. WarFreak131 / May 24, 2015

    Unfortunately my dumbbells are hexagonal :(

    • Jordan L / May 24, 2015

      +WarFreak131 use your nose.

    • Chris Leisure (ChrisLeisure420) / May 25, 2015

      +WarFreak131

    • baseballreg123 / May 26, 2015

      +WarFreak131 use your washboard abs to chip away and smooth out the
      hexagonal dumbbells into circular ones?

    • Mustavo Gaia / June 10, 2015

      +WarFreak131 If the floor has the grip, try to do it by rolling the
      hexagonal, even if it requires a serie of isometric hold.

  4. david mendelson / May 24, 2015

    The cover for ultimate arms looks pretty sweet

  5. Falcon Lover / May 24, 2015

    the dumbbell dropped on my face :(

    • BaconSlayer100 / December 22, 2015

      I CANT BREATH XDDDDD

    • ItsDamianYT / January 6, 2016

      +Falcon Lover same thing happened with my phone

    • Bryan Ezeonu / April 8, 2016

      +ItsDamianYT lol

    • sunshine / May 27, 2016

      dumbbell should always be help ABOVE your chest……. not face

    • Tailor / June 15, 2016

      +ItsDamianYT LMAO

  6. All hail Andrew / May 24, 2015

    What would be the best workout routine at home without any tools, Jeff? I
    made one, but I don’t think its really the best for me.

    • All hail Andrew / May 24, 2015

      +SbHF6 Oh I meant a routine for ab workouts at home.

    • All hail Andrew / May 26, 2015

      +SbHF6 I have planks, bicycle crunches, russian twists, scissors, and
      that’s about what I’ve got so far.

  7. Mo Overall Fitness Hacks / May 24, 2015

    ab rollouts hurt my knees

    • tdylan / May 24, 2015

      +Moses Maestro A Place something under your knees. Fold a yoga mat, or some
      tshirts. Even cushions off of a couch.

  8. Edward NewGate / September 8, 2015

    Thanks! As you can see my abs in my profile picture is very crap now!

  9. Mohammed.J / September 19, 2015

    The gym I go to has every machine except for ab machines it pisses me off

  10. Mohtashim Khan / November 15, 2015

    does the first one also effect on shoulders??

  11. ricky singh / December 9, 2015

    jeff i wanna know how much dumbell weight i shud use and shud i increase
    weight as time pass by after 2-3 weeks or doing this workout with same
    weights

  12. ItsDamianYT / January 6, 2016

    i have a question im a 14 year old with a good amount of muscle mass is it
    okay for me to use my adjustable dumbell of 5 – 10 and 15 kg or my parents
    are always slike you should use the high weight to much or you will rip
    your muscles please help

    • Killian O'Callaghan / January 14, 2016

      I’m 15 and I work out so no you won’t rip your muscle. You CAN injure
      yourself of not done properly but that’s the same for all ages

    • Remco Horbach / March 3, 2016

      +ItsDamianYT no, you should wait till adding weight until your bones are
      fully grown if you add weights you can stop your own growing proces, thats
      what i learned in med school

    • ItsDamianYT / March 6, 2016

      +Remco Horbach Well i dont think i need to grow much more im 14 and near
      1.90 M at the moment

    • Remco Horbach / March 12, 2016

      +ItsDamianYT i mean it has something to do with your bones dont know
      exaclty what, but my therapist told me

  13. legit player / February 27, 2016

    Nice! I can feel it working on my abs :)

    • Berserk SoySauce - Overwatch / June 24, 2016

      You got any result

    • legit player / June 24, 2016

      +Berserk SoySauce Yeah it works, I’ve gained more muscle since i started
      doing it, You will be able to notice a lot of progress after a few weeks of
      working out

    • Berserk SoySauce - Overwatch / June 24, 2016

      +legit player So you have abs now like a full on 6 pack??

    • legit player / June 24, 2016

      +Berserk SoySauce That work out will help you reach the 6 pack, and you
      will need to sustain a good diet and sometimes eat a good amount of protein
      it helps build muscle, and try to work out for your chest and your biceps
      because only having muscle in your abs and not in your biceps and your
      chest will look ugly

    • Berserk SoySauce - Overwatch / June 24, 2016

      +legit player Will do man thanks for the tips 😀

  14. Saitama / March 16, 2016

    my balls dropped gg

  15. Eric Hiel / March 24, 2016

    what if its a hexagonal dumbell

  16. Macky Sison / May 3, 2016

    how many reps per exercise you didn’t even mention it.

    • The_Gam3r / May 13, 2016

      +Macky Sison 3-4 sets and 12-10-8-6 that’s the classic reps 🙂

    • Its King Tigga / June 11, 2016

      you figure that out on your own, him giving a certain number of reps would
      be inaccurate for you because only you can know how many reps you should do

  17. TheRedStormer / May 19, 2016

    My Dumbbells are too small for most of these

    • Lurkyy / July 17, 2016

      Well get bigger ones xD

    • Bruce Wayne / July 18, 2016

      Considering your age use 10 pound weights

  18. Berserk SoySauce - Overwatch / June 24, 2016

    Like how long does this take to show results

    • I am Botman / August 6, 2016

      Depends on a lot of factors. Diet, intensity, original amount of fat plus
      much more

  19. Duncan Ng / July 12, 2016

    My dumbbell is hexagonal in shape :/

  20. nacha laica / July 23, 2016

    lmao having big asa arms like that must be uncomfortable asf looll

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