Arms and abs make a powerful pairing. Lots of the best strength moves recruit muscles in both areas at once, building not just definition but also core stability and upper-body power that carry over into everyday life and other workouts. Add a dumbbell into the mix and you level up the challenge.
Trainer Britany Williams has designed this ab and arm workout to be quick, convenient, and effective. It's the kind of low-maintenance routine you can add to a gym session, but it also works perfectly at home as long as you have access to a dumbbell. If you are unsure what size weight to use, check out our guide to the best adjustable dumbbells. They let you switch up the load without cluttering your space with a whole rack.
The whole thing takes just fifteen minutes, including short rests. Now, if you are ready for a fiery arm and core blast, here is the routine.
What is the arms and abs workout?
- Single leg curl and press - 3 x 8 per side
- 30 second rest
- Tricep kickback and knee drive - 3 x 8 per side
- 30 second rest
- Single leg bridge and press - 3 x 8 per side
- 30 second rest
What are the benefits?
First of all, the addition of a dumbbell takes these strength-building moves up a notch by adding extra resistance that makes your muscles dig deeper. Adding in the weight also gives you room to progress, since you can increase the weight as you get stronger. This gradual increase is what’s known as progressive overload, and is key to building muscle and strength over time.
The exercises might look simple when you are watching Williams do them through the screen in her demonstrations, but you'll get a flavor for the intensity when you pick up that dumbbell and get going. The presses and kickbacks build strength and definition in your upper arms, while the curls, bridges, and knee drives force your core to work overtime.
On top of that, these moves are sneaky balance builders. You might think you are just curling a dumbbell or pressing your arms, but the moment you lift one leg or drive a knee, your core and stabilizing muscles kick in. You might find yourself wobbling a little at times, but it's fine to put both feet on the ground, recalibrate and go again, or drop the weight until you feel more confident and steady.
Unfortunately, you can't expect to see a six-pack or sculpted arms after one session. Genuine progress is about slow and steady gains that actually stick. The magic starts to happen when you challenge your muscles consistently, push them enough to feel the burn, and then let your body recover.
What better workout to begin with than one that hits both your core and your upper body?
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