Dumbbell Core Workout

Dumbbell Core Workout

Dumbbells aren’t often considered when it comes to building core strength and stability. However, they’re actually an excellent core training tool and can be used to create workouts that are both challenging and fun. The section below contains an enjoyable and effective five exercise dumbbell core workout that can help you build the six pack that you desire.

When choosing the weight of the dumbbells you’re going to be using for this workout, follow the recommendations below:

  • For Muscle Size & Strength: Pick dumbbells that you can complete between 4-8 reps of the exercise with.
  • For Muscle Endurance & Tone: Pick dumbbells that you can complete between 12-16 reps of the exercise with.
  • For A Combination Of The Above: Pick dumbbells that you can complete between 8-12 reps of the exercise with.

Exercise 1 – Dumbbell Russian Twist

Equipment Required:

  • 1 dumbbell

Instructions:

The dumbbell Russian twist is one of the best dumbbell exercises for working your oblique muscles (the muscles at the side of your midsection that help to rotate your torso). Follow these steps to do the dumbbell Russian twist:

  1. Grab a single dumbbell by one of its plates, then sit down on the floor with your knees bent and feet flat. Hold the dumbbell right in front of you and bend your elbows so that your arms form a right angle. Then lean backwards and lift your feet off the floor while keeping your knees bent at a 45 degree angle.
  • Twist your torso to the left side while guiding the dumbbell with both arms as though you were about to place it on the ground at your side but stopping just before it actually touches the ground.
  • Twist your torso to the right side in the same motion while guiding the dumbbell and stop just before the dumbbell touches the ground.
  • Repeat steps 2-3 for your chosen number of reps, then place the dumbbell on the ground.
  • Rest for between 30 seconds and one minute.
  • Repeat steps 1-5 two more times then move onto the next exercise.

Exercise 2 – Dumbbell Wood Chop

Equipment Required:

  • 1 dumbbell

Instructions:

The wood chop works your oblique muscles in the abdomen while at the same time using the deltoids in your shoulders, lats, and glutes to maintain stability. Here is how to perform this exercise properly:

  1. While standing straight with your feet about shoulder width apart, hold a dumbbell out in front of you with both palms using an over-hand grip.
  • Bend your back slightly to bring the dumbbell down to the outside of your left thigh, making sure that your arms are straight but not fully locked and your knees are slightly bent.
  • Draw your arms out while driving through the hips and sides of your torso to bring the weight over your right shoulder. In this stance, your arms should be stretched over your right shoulder as though you were holding an axe.
  • Return the weight down to the side of your left thigh.
  • Repeat steps 2-4 for your chosen number of reps, then bring the dumbbell down to the outside of your right thigh, making sure that your back is slightly bent, your arms are straight but not fully locked and your knees are slightly bent.
  • Draw your arms out while driving through the hips and sides of your torso to bring the weight over your left shoulder. In this stance, your arms should be stretched over your left shoulder as though you were holding an axe.
  • Return the weight down to the side of your right thigh.
  • Repeat steps 5-7 for your chosen number of reps, then place the dumbbell on the ground.
  • Rest for between 30 seconds and one minute.
  1. Repeat steps 1-9 two more times then move onto the next exercise.

Exercise 3 – Dumbbell Side Bend

Equipment Required:

  • 2 dumbbells

Instructions:

The dumbbell side bend is another fantastic exercise for your oblique muscles. You can perform this exercise by following these steps:

  1. Grab a couple of dumbbells, then stand up straight with your feet about hip width apart and the dumbbells at arm’s length by your sides. Your palms should be facing the outside of your thighs.
  • Keep your core muscles tight and shoulders back, then bend sideways at the waist and lower the dumbbell in your left hand down to your left knee.
  • Return to an upright position.
  • Keep your core muscles tight and shoulders back, then bend sideways at the waist and lower the dumbbell in your right hand down to your right knee.
  • Return to an upright position.
  • Repeat steps 2-5 for your chosen number of reps, then place the dumbbells on the ground.
  • Rest for between 30 seconds and one minute.
  • Repeat steps 1-7 two more times then move onto the next exercise.

Exercise 4 – Dumbbell Good Morning

Equipment Required:

  • 2 dumbbells

Instructions:

The dumbbell good morning stretch is a brilliant core exercise that demands a great deal of strength from your abs, hamstrings, glutes, and lower back. It can be performed without dumbbells but this dumbbell variation allows you to add some resistance and work the muscles even more. To do the dumbbell good morning, follow the instructions below:

  1. Stand upright with your feet about shoulder width apart while holding a pair of dumbbells in both arms. Maintain a slight bend in your knees and then lift both dumbbells up to shoulder level until they almost touch the chin. Your elbows should be bent, wide, and pointing towards the floor.
  • Hinge forward at the hips while pushing your butt backwards. Keep your back straight and the dumbbells glued to the shoulders until your torso is parallel to the floor.
  • Hinge your hips upwards and stand upright without arching your back.
  • Repeat steps 2-3 for your chosen number of reps, then place the dumbbells on the ground.
  • Rest for between 30 seconds and one minute.
  • Repeat steps 1-5 two more times then move onto the next exercise.

Exercise 5 – Dumbbell Lower Back Extension

Equipment Required:

  • 2 dumbbells

Instructions:

Core strength training workouts are not just about getting six pack abs and flexible obliques. To get a strong and balanced core, you need to be exercising your lower back muscles as well. That is what the dumbbell lower back extension does. To perform this exercise, simply follow these steps:

  1. Grab a dumbbell in each hand, hold them in front of your legs and stand up straight.
  • Bend forward at the waist while keeping your spine straight and slowly hinge your torso down, stopping just before the dumbbells touch the floor.
  • Slowly hinge your torso back up as far as it will go, making sure that you lift with your lower back muscles.
  • Repeat steps 2-3 for your chosen number of reps, then slowly place the dumbbell on the ground and get off the hyperextension bench.
  • Rest for between 30 seconds and one minute.
  • Repeat steps 1-5 two more times to complete the workout.

Summary

This dumbbell core workout is a fast, efficient way to build up a strong, solid set of core muscles. By performing it once or twice per week, you’ll develop significant central stability which will improve your performance in all your workouts while also protecting you against injuries. As with any type of dumbbell workout, make sure you choose dumbbells that are light enough for you to complete each exercise with perfect form. Never increase the weight of the dumbbells you’re lifting if it causes your form to suffer.

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