Dumbbell Seated Weighted Ab Pulse

Setup

• Sit on a mat with your legs slightly bent at the knees and feet flat or slightly elevated off the floor.

• Hold a single dumbbell (or light weights in both hands) close to your chest for stability.

Movement

• Lean your torso backward until your core feels engaged, maintaining a straight spine and avoiding arching your back.

• Hold this reclined position as your starting point.

• Perform short, controlled pulses by slightly lowering your torso toward the mat and then using your abdominal strength to return to the initial starting angle.

• Keep your chin tucked and gaze forward to maintain neutral neck alignment throughout the pulse.

Form Tips

• Focus on maintaining constant tension in your core; do not let your back rest on the floor between pulses.

• Keep the movement range small to emphasize the abdominal engagement.

• Breathe steadily, exhaling at the top of the pulse and inhaling as you slightly descend.