Work Your Core – 5 Exercises You Can Do With Dumbbells
What’s your usual exercise routine like?
Sit ups. Plank. Side plank. Crunches. Repeat.
Most people don’t go beyond this. Not that we are saying these exercises don’t get you results but they don’t add that extra intensity which you need in your workout session. The more variety in your angles, the more your core muscle will be put to work, which will provide a complete abs, biceps and triceps workout.
That’s the power of dumbbells!
When we are talking about your core, we are targeting the muscles which make up your body’s trunk ― the ones supporting your spine that allow you to stand up straight, stabilize your body, and twist and turn to the side. When your core is strong and stable, you are able to lift heavy objects without having your back give out on you.
Core exercises with dumbbells offer you the type of fitness which is essential for your everyday life. Let’s take a look at five of these exercises that you can do in the comfort of your home:
Overhead Press
This is one of the easiest exercises. It’s a simple overhead press with one arm. As you move the dumbbell above your head, you engage your core. With your hand holding the dumbbell in a steady position, your core makes sure that everything above the waist stays in line. By raising just one dumbbell, your core works harder to stop your body from tilting to the side.
Here’s how to do this exercise:
- Stand with your feet close together
- Raise the dumbbell over your heard by going as straight above as you can
- Press your glutes when bringing the dumbbell down (this will stop your back from overarching)
Maintain a rhythm and complete 10 reps before switching to the other hand.
Side Bend
The side bend works out your oblique muscles by helping you bend your torso and rotate it from left to right. It also helps stabilize your spine and makes sure that your back doesn’t lock in place when exercising.
Here’s how to do this exercise:
- Stand tall with your feet apart
- Hold the dumbbell and lower your weight to the side (keep your chest locked and straight)
Complete 15 reps on one side and then switch hands.
The Waiter’s Walk
Also known as the farmer’s carry, this exercise involves carrying your dumbbell like a tray over your head. It allows you to stabilize your shoulder girdle and joint, which prevents severe shoulder injuries.
Here’s how to do this exercise:
- Pick up a dumbbell and hold it straight over your head
- Lock in your wrist and make sure your hand doesn’t waver
- Walk in a straight line and move forward 6 steps
Complete 5 reps on one side and then switch hands.
The Swing
This exercise improves your hip’s hinges, which is the foundational bodyweight movement that targets your core. You can try this exercise first before jumping into weight training.
Here’s how to do this exercise:
- Stand tall with your feet apart
- Hold the dumbbell with both your hands and let the weight fall between your legs as you get in a squatting position
- Push your hips outward and swing the dumbbell out, raising it to your shoulder’s height
- Bring down the dumbbell with the same momentum
Complete 10 reps.
Crunch
A crunch tests your core strength like no other exercise. It targets your abdominal muscles and balances the entire body. If you are looking for a challenge, pick up a heavy dumbbell.
Here’s how to do this exercise:
- Lay down flat on a mat and bend your knees at a 90-degree angle
- Hold the dumbbell with both hands close to your chest
- Raise your torso to get up and then slowly lower yourself down
Complete 15 reps.
As you read, these core exercises with dumbbells work every muscle in your body, but most importantly the ones in your abdomen and spine. You can easily add these exercises to your workout routine as they are not too strenuous.
If you are looking for an exercise plan according to your body weight, then visit the website On the Go Fitness Pro. Their team of fitness professionals offer customized exercise plans and in-home personal training sessions. To know more about their services, call on 702-756-4444.
