abdominal development cannot be achieved
with crunches alone! In order to fully
develop the entire core, you MUST also
perform targeted rotational ab movements
that incorporate resistance. A few halfhearted
twists with a broomstick won't work the
rotational aspect of the abs at all...it's
the direct, targeted resistance that makes
Two Dumbbell Ball Twist is an extraordinary
exercise taken directly from my new eBook
Best Abdominal Exercises You've Never
the end of this article, you will find
a link to pictures and a demonstration
video of this exercise in action.
you've read about it and seen how it works,
be sure to give it a try the next chance
you get! You'll feel the difference in
tightness through your entire midsection
- you'll never look at regular crunches
the same again!
Why Is It So Effective?
only a Swiss Ball and two dumbells, you
can achieve an extraordinary ab-tightening
contraction around the entire midsection
musculature. This exercise places a great
stretch on the obliques along with great
tension, forcing quick abdominal development.
How To Do It:
this exercise, you will need two dumbells
and a Swiss Ball (I will also tell you
how to do the exercise on a regular flat
bench in the Tricks section below). A
smaller-size ball is better for this exercise
though any ball will work.
on your back with your knees bent and
your feet fairly wide apart - you'll need
a good base of support for this exercise
so that you don't roll off to the side
of the ball. Hold two equal-weight dumbells
at arms-length directly above you. Keep
them pushed together while doing this
exercise (if they're separated, they'll
move around more, making the exercise
less efficient). Start with fairly light
dumbells the first time you try this movement.
keeping your head facing directly up/forwards
and your hips horizontal, lower both of
the dumbells slowly and under complete
control down to the left. Hold your breath
and tighten up your midsection as you
come down to the fully-twisted position.
Prepare to push hard against the ground
with your left foot to maintain your balance.
left arm is going to bend to about 90
degrees at the elbow as you lower the
dumbells to the side while your right
arm should stay perfectly straight. Your
upper body should stay in the same position
on the ball - no rolling to the opposite
side to compensate for the weight to the
side. This torque is what makes the exercise
so valuable. Bending your lower arm is
critical to keeping your torso in the
same position on the ball.
you're using two separate dumbells, it's
going to create a very different stress
on the entire abdominal area than anything
you've experienced before.
you're at the bottom, your upper left
arm will be contacting the surface of
the ball (don't let it rest or lose tension
at this point!). Reverse the direction
by simultaneously pulling with your right
side abs and pushing with your left side
abs. The right arm movement is similar
to a rear delt lateral while the left
arm movement is similar to a dumbell press.
to keep the dumbells pushed together tightly!
The opposing tension in the abs really
puts a lot of torque across the whole
area. Be very sure you're not just pushing
with the bottom arm but that you're also
pulling with the top arm.
sure not to bounce out of the bottom,
but try to feel a stretch in the right
side as you start the change of direction.
you have any lower back pain issues, this
exercise does put some stress on the lower
back. If you do try it, go very light
and take it very slowly.
Separating the dumbells
them pressed together throughout the movement.
If they separate, they're harder to control
and it disperses the tension on the abs.
Rolling around on the ball
best results, be sure to keep yourself
as stationary as possible on the ball.
If you roll to the side, it takes some
of the torque off the abs and it won't
hit the abs as strongly.
Moving too quickly
is NOT a ballistic exercise - there should
be no bouncing or fast movements involved.
Lower the dumbells slowly to the sides
and change direction very deliberately
by using muscle power, not bouncing.
Changing the arc
can bring the dumbells down at various
angles to the torso to change where the
exercise hits your abs. By bringing them
down higher up beside your head, you'll
hit the upper areas of your obliques.
By bringing them down towards your hip,
you'll hit the lower areas of your obliques.
Just remember to always keep your head
looking straight up and set your feet
wide apart for the best base of support.
How to use a flat bench instead
can also do this exercise on a flat bench
instead of a ball, if you don't have access
to a ball or prefer a more solid surface
to work on. Instead of lying flat on the
bench as you normally would for a bench
press, you'll be resting only your upper
back on the end of the bench.
get into this position, sit on the very
end of the bench. Now move your butt off
the bench and squat down in front of it.
Lean back and place your upper back on
the bench end. Keep your hips down and
set your feet fairly wide apart.
is the position you should maintain while
doing the exercise. The bench is a more
solid surface but it is just as effective
for the exercise. One major difference
is that there won't be any surface to
contact the upper arm of the bottom arm
as you lower the weight down. Keep an
eye on how far down you go to the side.
All the other techniques still apply.
When using heavier weight...
can shift your upper body somewhat
to the other side of the ball. If
you're using a heavy weight, you'll
need to do that in order to stay on
the ball. The increased resistance
will make up for it.
extra careful the dumbells don't separate.
It'll be much harder to control heavier
dumbells if they do.
you rotate back up, exhale through
pursed lips to keep stability in your
abs as you let air out and so that
you don't pass out.
VERY hard with the same side leg as
the weight is on. You'll need all
the help you can get.
Remember, this exercise is only one of
55 mind-blowing exercises available in
my new ebook "The
Best Abdominal Exercises You've Never
you're interested in learning new ab exercises
that deliver fast and powerful results
(like the Two Dumbell Ball Twist above)
this book is EXACTLY what you're looking