using dumbells to build stomach and back muscles

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do any of you know of any excercises where by you can build your stomach muscles, upper back and lower back muscles by just using dumbells.

 

if so please reply, but the excercises you give must not include the use of a bench since i dont have one

 

cheers

 

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[BKJ1216]

Stomach:

 

take the dumbells in your hands and set them on your chest

 

then when it's comfortable start doing normal sit ups

 

Lower Back:

 

put the dumbells onthe floor grab them keep lifting them bending at your back not at the elgs

 

Upper Back:

 

find a bench rest one hand on the bench and take a dumbell in the other

 

lean over and with your arm(not your back like in the lower back) try and lift the dumble to your side, at the end of the motion your arm should be curved, not straight as it would if you were working the tricepts like this

[KickChick]

(Abs & back --core muscles) Hold a barbell or dumbbells in front of thighs, feet hip-width apart and abs pulled in. Tipping from the hips and keeping the weight close to your legs, lower the weight to mid-shin (or wherever is comfortable) while keeping the legs straight (but not locked). Lift back to starting position and make sure the abs are pulled tight throughout the movement.

 

(Abs)Lie on the floor and place your lower legs on top of a bench. Place a dumbbell on upper abdominals. Crunch your torso up towards your thighs until abdominals are fully contracted. Then return to starting position. Do not swing your body up and down but concentrate on the abdominals and erectors to do the work.

 

(Obliques) Stand erect with your feet about twelve to sixteen inches apart and grasp a dumbbell in your right hand. Your palm will be facing your upper thigh. Place your left hand on the left side of your head. Bend to the right as far as possible and then bend to the left as far as possible. You will perform the prescribed number of repetitions and then change the weight to the left hand and put your right hand on the right side of your head, repeating the movement. You must remember to keep your back straight and your head up or you will bend to far forward

 

Here is a good site: (book & poster) http://www.bodytrends.com/posters/postersdb.htm

[BKJ1216]

She got it from a site so listen to her directions. I just guess out of my head how to do it.

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hey, yeah thanx for the advice

 

but kickchick, i mentioned that i dont have a bench, so then i wont be able to do the method you suggested for the crunches

 

for the method you suggested for abs and back, do you mean that i need to actually tilt my body weight forward whilst my stomach muscles are tight?

 

and also when bending with the oblique excercise, do you need to actually twist your body like when you need to work the left or right side when you do crunches?

 

sos its just that i have trouble understanding excercises i guess

[Blue]

There is an excercise i used to do that resembled a thing on t.v. - called like an ab roller or something. Take your dumbell and put it on the floor. Hold the dumbell while your on your hands and knees and roll the dumbell out in front of you so your almost lying face down on the floor and pull yourself back to a hands and knees position. I'm sure if anyone else remembers these things they could explain it better I hope that makes sense.

 

This does work for your stomach - but with any excercise in strengthening your stomach muscles be careful of your back !! Especially if you attempt this on as it puts you in an awkward position.

[KickChick]

Yeah that's a good one also Blue. I do believe you need an adjustable dumbbell to do this "wheel slide" as they call it. But you can also use a rolled up towel and a nicely smooth wooden floor. Begin on hands and knees with wheel in front, arms straight, abs pulled in. Roll forward grasping towel (or dumbbell), keeping abs tight without arching the back....go as far as you can , then contract the abs to roll body back to where you started. Each time go a little farther.

 

The site I was referring to in my post doesn't have those exercises I just gave you that site because I have the book and yes, those exercises are ones that are included and ones that I ocassionally include in my own workout.

 

ad.... when we say "bench" you can use a chair or a firm sofa (how about a picnic bench??)

[Blue]

I should have noted.

Yeah that's a good one also Blue

 

It's a killer AB excercise That along with doing the one where your laying on the floor with your legs raised and your kind of riding a bike and as each leg is moving your doing a sit up or crunch to the opposite side. Youch ! But great for your upper abdominal muscles.

[CTpizzaboy]

You should not start on weights, especially dumbells since you can hurt yourself by doing the technique wrong, until you have gotten a fews months going basic crunches and pushups. Pushups will help your upper back, and their are alot of post on that subject. For the lower back, do chin-ups, or punch a heavy bag everyday for 30 mins.

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ct i am ready to use weights

 

i have been doing crunches, pull ups and press ups for the past 3 years