Top Ab Exercises to Try in 2025 — Let’s Train!

Want sharp, functional abs this year? This guide brings together the best ab moves you can do with (and without) dumbbells, progressive ways to challenge your core, and a simple routine you can start today. For a quick way to build whole-body tension that supports core strength, try the 15-minute heavy deadlift EMOM — deadlifts are fantastic for teaching bracing and posterior chain strength, which helps your abs perform better.

Why train the core (beyond aesthetics)

• Improves posture and stability for daily tasks and lifts.
• Reduces risk of low-back pain by improving load distribution.
• Transfers force between upper and lower body for better athletic performance.

Equipment and safety

You only need a pair of dumbbells (adjustable is ideal) and a mat. Focus on controlled movement, full breathing (exhale on exertion), and bracing the belly as if preparing for a punch. If you have a history of back problems, reduce range of motion and consult a professional.

Top exercises with dumbbells (and how to do them)

1. Dumbbell Russian Twist

   • Sit with knees bent, feet on the floor (or slightly elevated to increase difficulty). Hold one dumbbell with both hands, rotate torso left and right.
   • Tip: Keep shoulders elevated as a unit; rotate from the ribs, not just the arms. 3 sets of 12–20 reps per side.

2. Suitcase Carry (Farmer Carry variation)

   • Hold one heavy dumbbell at your side and walk 30–60 seconds. Anti-lateral-flexion work forces deep core engagement.
   • Tip: Keep hips level, shoulders square. 3 rounds, 30–60s each.

3. Weighted Dead Bug

   • Lie on your back holding a light dumbbell or plate overhead with straight arms; alternate lowering opposite arm and leg while keeping low back pressed to the floor.
   • Great for learning to resist unwanted lumbar extension. 3 sets of 8–12 per side.

4. Dumbbell Overhead Press (Anti-Extension/Anti-Rotation Benefit)

   • Pressing overhead challenges the core to stabilize the spine — use a single-arm press for anti-rotation emphasis.
   • Tip: Brace before pressing and avoid arching the lower back. 3 sets of 6–10 per side.

5. Weighted Sit-Up or Crunch (Controlled)

   • Hold a light dumbbell on the chest or overhead and perform controlled sit-ups or crunches. Use full breathing and avoid jerking.
   • 3 sets of 10–15.

6. Plank with Dumbbell Drag

   • From high plank, drag a dumbbell from one side to the other using the opposite hand while resisting rotation.
   • 3 sets of 8–12 drags per side.

7. Hanging Knee Raise (bodyweight)

   • If you have a pull-up bar, hanging movements build hip flexor and lower-abs strength. Slow, controlled reps beat swinging.

Programming: sample 20–30 minute ab session

• Warm-up: 3–5 minutes dynamic mobility (cat-cow, leg swings, hip circles)
• Circuit (repeat 3 rounds, 30–45s rest between rounds):
  1. Suitcase Carry — 40s (each side)
  2. Dumbbell Russian Twist — 20 reps (total)
  3. Weighted Dead Bug — 10 reps per side
  4. Plank with Dumbbell Drag — 8 drags per side
• Finish: 60s slow hollow hold or light stretching.

Progress by increasing load, range of motion, or time under tension. Swap unilateral work to expose and correct imbalances.

Nutrition and recovery (brief)

Abs are built in the gym and revealed in the kitchen. Prioritize protein, a modest calorie deficit for fat loss, and adequate sleep. If you’re navigating midlife changes, special nutrition strategies can help maintain muscle and metabolic health — see this practical guide on menopause nutrition for tips that also apply to many active adults.

Quick troubleshooting

• No progress? Track load, reps, and rest so you can overload gradually.
• Low-back discomfort? Regress to more stable anti-extension drills (dead bugs, planks) and reduce ROM on weighted sit-ups.
• Boredom? Mix tempo, unilateral work, and carries to keep sessions fresh.

Conclusion

If you’re curious about how calorie burn from high-intensity moves compares to strength work — for example, whether burpees truly “burn so few calories” — check out this community discussion: Do burpees really burn so few calories?

Happy training — consistency and progressive challenge are the real keys to a stronger, more functional core.