See All Videos›

Bootcamp: 7-Minute Belly Blast Workout with Dumbbells

Click here to to redeem your SparkPoints
  You will earn 3 SparkPoints
Click here for a printable version of this routine!

About this Workout
This workout is part of SparkPeople's 7-Day Bootcamp Workout plan. Coach Nicole has created an easy-to-follow core workout that you can do anywhere, with a pair of dumbbells. These targeted exercises (plus stretches) will help you develop tighter and firmer muscles over time. Free of complex choreography, this workout is appropriate for people of many different fitness levels and abilities.
  • Length: 7 minutes
  • Equipment: Dumbbells (optional) and a mat
  • Type of Workout: Strength training (toning) & flexibility
  • Muscles Worked: Abs, obliques, lower back, hips
  • Fitness Level: Beginner to advanced
  • Impact: Low-impact
  • Safety Precautions: If you have any balance issues, be careful and consider holding onto a wall or chair if necessary.
  • Extra Tip: You don't always have to "feel the burn" to train your muscles, and your abs are no exception. These alternative abs exercises work your core and enhance your balance in a new and different way than your body is probably accustomed to, and that variety can help you prevent or bust a plateau.

Member Comments

  • Oh that feels sooo good. I just went for a half hour bike ride and my back was hurting - this exercise is awesome. I will do it again and again. Thanks Nicole. - 4/4/2014 1:30:03 PM
  • Abs. - 4/2/2014 9:21:04 AM
  • my favorite. crunches hurt my neck. - 3/27/2014 1:33:43 AM
  • I was looking for a workout with dumbbells and this only used them once. It has the wrong name. - 3/25/2014 10:03:27 PM
  • week 3 day 4 done now on to another video - 3/6/2014 8:34:14 AM
  • Very nice routine! - 3/4/2014 8:24:06 AM
  • I love this workout. Really works the abs! - 3/3/2014 12:34:37 PM
  • week 2 day 4 done now off to a more intense workout and my challenge exercises from cafemom and then housework - 2/24/2014 8:35:00 AM
  • Wk 3 Day 18 (4) - I made it!!! Today I almost decided not to workout... I had a late night class, came home starving, stressed, cold, exhausted, tired, and just not feeling the exercise buzz... we get a 30 minute "dinner break" during class and today I decided take a quick 10 minute walk as far across the campus as I could, and then I walked back to finish the torture lol.. So what got me moving today??? A stranger asked to be my sparkfriend!!! Like wow!!! and that's what did it!!! That all the inspiration I needed... Now I'm watching the speed skating, and am feeling so much more relaxed!!! I'm still tired, and I still ache a bit, but that icky cramp in my shoulders is gone... I think the stretching helped me work it out!!!! Also, my workout shorts have a fraction more room in them!!! - 2/19/2014 4:58:32 AM
  • Wk 2 - Day 11 (4) Done!!!! After a very stressful day, this workout was actually more relaxing to me than hard... It feels great to stop and do something positive for myself... I can really feel the difference I'm getting stronger... although my balance still needs work... but I'm not so sore this week at least from exercise, I've done more and a little bit longer than last week... small steps build up to great leaps!!!! Keep sparking peeps... tell us how you're doing.... I really liked how I saw my comment from last week, it helped put the difference into perspective! - 2/12/2014 4:02:21 AM
  • wk1 day 4 done, this workout was pretty easy and very needed because my core is my problem area that I need to focus on so it's much needed now off to do housework. - 2/10/2014 8:36:32 AM
  • WK 1 Day 4 Done!!! I'm feeling the burn, and the aches, but I'm loving it!!!! Today's workout was a bit scary at first, I already have a bad back, and core exercises aren't very friendly for it, but standing up was like a new experience, I was able to control the movement, and monitor my back with a lot less stress. And finally a modification for the plank!!!!! the only only one couldn't do was the lower back exercise on the floor so I just did what my physical therapist showed me, I lied on my back, and pressed my lower back into the floor it's just like what she did, but upside down, and a lot less stress on my vertebrate :) Happy Sparking peeps keep up the great work!!!! We're in this together!!!! - 2/4/2014 5:56:37 PM
  • I can do 3 or 4 ten minute workouts but I cant do one 30 min workout its a mind thing. I told my husband that after 1 more week of my three workouts I'm moving up to a longer one! - 2/1/2014 12:36:39 AM
  • this is a great short work out! - 1/23/2014 8:57:02 AM
  • This looks very quick and easy, right now I need easy to get back into things! - 1/21/2014 6:37:33 AM