Using dumbbells while working out your lower abs (the transverse abdominal) adds stability and more stabilization to your core. Your lower abs are a difficult section of the ab muscle to hit and by holding dumbbells above your head while executing the lower ab exercises you will not only focus on the lower you will increase the intensity.
By using dumbbells you isolate the lower abs and you actually challenge the lower abs more then if you just did the exercises without weights.
4 x 4 workouts are 4 exercises done in 4 Rounds (its called a giant set). You complete all 4 exercises and then take a break after the 4th exercise is complete. Your break should be 30-60 seconds then hit the next Round.
Execute each exercise for 1 minute
4 Rounds total of all 4 exercises in each Round
20 minute total workout
4 Rounds of all 4 exercises
- Reverse Curl
- Heels to the ceiling
- Scorpion tail stingers
Use the timer on your phone or the clock on the wall to keep track of the minute marker. Take a break after the 4th exercise is finished. Keep yourself hydrated after each Round, take sips of water, it will help you get through the next Round.
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