I'm a personal trainer — sculpt your core with 3 ab exercises and one dumbbell in 15 minutes

There's nothing more satisfying than a deep burn in your abdominal muscles after a core workout. As a personal trainer, I can tell you that these three ab exercises are guaranteed to give you a deep burn. Grab a pair of dumbbells and try this session for 15 minutes.

Whether you prefer hex dumbbells, a set of the best adjustable dumbbells, or alternative weights like kettlebells, choose a weight that you can lift using your core muscles rather than your lower back. That might mean removing ego from your routine and instead focusing on perfecting your form (listen, we're all guilty of it).

When you're ready, roll out your mat and get ready to light your belly on fire in just 15 minutes. I sometimes prefer to keep ab training as a short finish to a weightlifting session. If this sounds like you, incorporate this at the end of your workout or use it as a standalone session when you're short on time.

What are the three dumbbell core exercises?

Remember, in almost all exercises, especially compound exercises that recruit multiple joints and muscle groups, such as squats, push-ups, and burpees, your core creates the movement. Whether you're supporting your body in a stationary position like a plank, or twisting your torso from left to right while boxing, your core is working hard to support your body.

I always hear us trainers insisting, “Strengthen your core!” Alternatively, “squeezing your abs” can protect your lower back while you're moving and create more powerful movements. Runners, powerlifters, swimmers — everyone can benefit from core strength. Naturally, these muscles are also strengthened during exercise, but ab training can be a quick and effective way to activate these muscles in a short amount of time.

Try these three dumbbell core exercises and the 15-minute core workout for beginners or advanced players below.

dumbbell plank drag

(Image credit: Shutterstock Images)

Maintaining an isometric (stationary) plank position targets most muscle groups by default. Tighten your glutes, abs, and quadriceps, and without lowering your butt or lifting it too high into the air, focus on rounding your upper back slightly and aligning your hips and shoulders.

Place a dumbbell (or weight of your choice) behind your left hand, grab the handle with your right hand, and lift it to your right. Repeat using your left hand and continue switching sides. Some people prefer to grab the ends of the dumbbells and drag the weights around. This is an option when using heavier weights.

Without swinging your body from side to side, use your core to keep your hips square.

dumbbell leg raises

Photo of a woman lifting her abdominal muscles

(Image credit: Getty/Khosrork)

Leg raises target your lower abs and hip flexors. If you suffer from sciatica or generalized lower back pain, skip this exercise and check out some other ab exercises that are great to do instead. Start with light dumbbells and only increase the weight if you can without using your hips or breaking your form.

Lie on your back with a dumbbell between your ankles and your arms at your sides for support. If you want to ignite more fire, lift your upper back off the mat and tighten your stomach to press your lower back into the mat below. Raise your legs into the air and lower them in a controlled manner as low as possible without lifting or straining your hips. Pause, then bring your feet back and repeat. Place your hands under your hips for extra support.

dumbbell knee tuck

A man performs a knee tuck with his hands at his sides and his knees bent in the air at home

(Image credit: Shutterstock)

Choose a challenging weight, place the dumbbells between your ankles, and lie on your back. Bend your knees, lift your feet off the ground, and press your hips into the mat while engaging your abdominal muscles. Place your hands behind your head. Pull your knees toward your chest, lower your hips off the mat, and lower your knees again so your feet don't touch the floor.

This movement works your lower abdominal muscles, your deeper core muscles like your hip flexors, transversus abdominis, and (to some extent) your quads, glutes, hamstrings, and lower back. It also tests your balance and core stability, especially when using heavy weights. Squeeze your thighs to keep your weight stable throughout.

To make the exercise even harder, sit down and place your hands next to your hips for support (as in the photo above). Pull your knees toward your chest, legs away from your body, and tuck the dumbbells between your ankles.

Try a 15-minute dumbbell core workout

beginner:

50 on/10 off x 5 rounds

Perform the first exercise for 50 seconds, rest for 10 seconds, move on to the next exercise, and finish the round with the third movement. The first round of three sit-ups takes him three minutes. Repeat this for 5 rounds.

Advanced:

If you're looking for a more challenging ab workout, give this one a try.

2, 4, 6, 8+ (pyramid repeats): 15 minute time limit

Start with two repetitions per exercise and move on to the next exercise without resting. Between exercises 2 and 3, keep your weight between your ankles. In the second round, each exercise he repeats 4 times, then 6 times, then 8 times. Each round he adds two more to complete as many rounds as possible in 15 minutes. Take short breaks after rounds if needed.

Which exercise is best for abdominal muscles?

I prefer to program compound exercises for my abs because they allow me to naturally target my abs while strengthening other muscle groups such as my legs, shoulders, back, and chest. If you like ab training, exercises that can be done in stages (you can increase the intensity as you get stronger) and consistently are great for strengthening your core.

Remember that your abs are just one muscle group that makes up your core, and to develop true core strength you need to work many different muscle groups. Think of your core as one unit. It's like a corset that wraps around your torso and runs from your ribcage to your hips. The glutes and hip flexors are also part of the core musculature.

For example, the obliques run along the sides of your lower back and can be targeted during rotational movements and lateral bends (think side-bending). Your deep core muscles are involved in stabilization, so leg raises, plank variations, and deadbugs are great options to consider.

Program sit-ups in all planes of motion: rotational movements (Russian twists), side-to-side movements (lateral bends), flexion and extension (sit-ups, crunches, etc.), and perform squats, pulls, etc. in parallel with regular weight lifting. Also includes functional weight lifting exercises. -Ups, presses, and deadlifts that generate core power.

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