If you’re looking to strengthen your core, improve your balance and posture, but prefer weight training over bodyweight exercises like sit-ups and crunches, this five-move dumbbell workout from a personal trainer is a great place to start.
If you’re training at the gym, opt for a pair of fixed-weight dumbbells that will challenge your muscles to complete your sets without affecting your form. If you’re training at home, it’s worth investing in the best adjustable dumbbell set, as they allow you to quickly switch between loads and are easy to store.
Then grab your weights and you’re ready to try this short, effective routine from personal trainer and expert instructor Alasdair Nicol. Fitness Group“The workout consists of five exercises aimed at strengthening your core muscles,” explains Nicole.
Your core, including your rectus abdominis (your six-pack abs), connects your upper and lower body and plays an important role in balance, stability, blood flow and athletic performance, so it’s worth investing time in core-strengthening exercises.
How to do a 5-step dumbbell core workout
Nicole says you can do these moves in any order you like, and with one or two dumbbells, but she recommends performing all five exercises as a circuit, completing 10 to 12 repetitions of each move before starting the next exercise.
And Nicole suggests: “Once you’ve completed all five exercises, rest for 90 seconds. The goal is to repeat the circuit up to five times. Depending on your ability, you can build up to five rounds over time.”
1. Plank Dumbbell Pull-Through
“Keeping your hips square to the floor, reach down and pull the dumbbell to the other side, then repeat,” says Nicole.
- Start in a high plank position with your hands under your shoulders, arms and back straight, and a dumbbell held behind your left wrist.
- Reach your right hand under your body to grab a weight, dragging it to the right side behind your right wrist.
- Repeat with your left hand. This is your 1st time.
2. Dumbbell Hot Hands
“This is a great exercise for developing strength and stability throughout your core, especially your deep muscles,” says Nicole. “Focus on maintaining tension in your core by drawing your navel in to your spine and keeping your hips and spine in a neutral position.”
- Start in a high plank position with your hands under your shoulders, arms and back straight, and dumbbells in front of you.
- Maintaining a plank position, raise your right hand and tap the top of the dumbbell, keeping your hips square to the floor.
- Place your right hand back on the floor and repeat with your left hand.
- Continue alternating until you reach your repetition goal.
3. Dumbbell Crunch Press
“This is a great exercise for working your rectus abdominis (your six-pack muscles), and there are a few variations depending on your experience level,” says Nicole. “You may need to place weights or a chair under your feet, or ask a partner for support.”
- Lie on your back on a mat with your knees bent and your feet flat on the floor.
- Hold both ends of a dumbbell in your hands and raise it above your chest
- Then, crouch down toward your knees to keep the dumbbells above your body, and press the dumbbells up over your head.
- Engage your core and lower your hips with control to the starting position. That’s one rep.
4. Overhead dumbbell march
“This looks simple, but when done with the right weight you’ll really work your lower abdominals,” explains Nicole. “The key to this exercise is to keep your spine neutral and your arms extended overhead.”
- Stand upright with a dumbbell in front of your chest and your hands on either side.
- Raise the dumbbells straight up above your head until your arms are straight and your core is engaged.
- Lift your left knee, pausing when your leg is at a 90-degree angle to your body, then slowly return to starting position.
- Repeat the movement with the other leg, alternating between each other.
5. Dumbbell Russian Twist
“This is a great exercise for building core strength and stability, and can be done with your feet elevated or on the floor,” Nicole points out. “The key element here is to complete each rep with control and not try to rush through the set.”
- Sit on a mat, bend your knees, hold a dumbbell in front of your chest, and lean back at a 45-degree angle so that your heels are on the floor.
- Rotate your hips to the left side until the dumbbell is just above the floor.
- Return to starting position and rotate seamlessly to the right
- Continue alternating until you reach your repetition goal.
