Burn Fat And Chisel Your Abs With These Free Weights Exercises


This exercise routine is focused on activating your abs and burning fat at an increased rate by using free weights. By correctly performing the following exercises, you will be able to significantly strengthen your core and burn excess fat.

Swiss Ball Plank Circle

Place your hands on a Swiss ball and get into the pushup position. Keep your body straight while lowering your forearms to the ball, then use your elbows to roll it in a circular motion. Perform two sets of 30 to 45 seconds, then rest for a minute.

Dumbbell Romanian Deadlift

Place a pair of dumbbells in your hands and stand at hip width. Keep your lower back arched and push your hips back while bending your torso forward. Keep lowering your body until you feel your hamstrings stretching. Perform 3 to 5 sets of 6 reps.

Dumbbell High Pull

Hold the dumbbells above your thighs and bend your hips and knees, keeping the weights in place. Extend your hips in one explosive motion and pull the dumbbells up to shoulder level while keeping your elbows apart. Do this for 3 to 5 sets of 6 reps.

Front Squat To Press

With your feet shoulder-width apart, hold the dumbbells at shoulder level and slowly squat as low as you can while keeping your back arched. Repeat in 3 to 5 sets of 6 reps.

Snatch Grip Deadlift

Get into the deadlift position, but rest the bar on the safety rods two inches below your knee level. Grasp the bar with your hands about double your shoulder width. Stand up and pull the bar in front of your thighs. Repeat for 3 sets of 10 reps.

Inverted Row

Start with putting a barbell in a power rack at hip height. Lie under it, keep your hands shoulder-width apart and grab the bar. Hang from the bar and keep your body in a straight line. Do this for 3 sets of 10 reps.

Alternating Dumbbell Bench Press

Lie on a flat bench with a pair of dumbbells in your hands. Bring them up in front of your chest, lower one of them to your side and bring them back up again, then repeat for the other arm. Repeat for 3 sets of 10 reps on each side.

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