Looking for effective and most advanced dumbbell exercises that work for your core in no time? Dumbbell exercises are very helpful because, with these exercises, you’ll not only hammer your core, but you’ll also boost your total-body strength.
When you talk about some results, you will definitely need some new angles to target your core for a complete ab workout, that’s where dumbbells come in to help you out.
Here we shared 8 most effective dumbbell exercises that exactly work for your core.
1- Renegade Row With Push-Up
- The primary thing is to do a high plank holding a dumbbell with the help of both hands, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you wider than hip-width apart, and your core and glutes engaged. Remember! This is a starting position.
- Pull your right elbow back to do a row, raising the dumbbell to your chest side, and keeping your elbow close to your torso. Keep your butt and abs tight to prevent your hips from damaging.
- Now lower the weight back down to that starting position.
- Bend your elbows and lower your chest towards the floor to perform a push-up.
- Push back up to plank position.
- Then, pull your left elbow back to do a row, raising the dumbbell to your chest side and keeping your elbow close to your torso. Keep your butt and abs tight to prevent your hips from damaging or touching.
- Again lower the weight back down to the starting position.
- Do another push-up. This is 1 rep.
Finally, the targets should be the deltoids, pecs, latissimus dorsi, triceps, biceps, and core.
2- Single-Leg Reverse Fly
- Stand with your feet about hip-width apart. Hold a weight with the help of both hands with your arms resting along the sides of your legs, palms facing each other.
- Hinge forward at the hips, lifting your right leg straight out behind you until your torso is parallel to the floor. Gaze at the ground a few inches in front of your left foot to keep your neck in an easy and convenient position. The weights should be hanging down to the floor.
- With a slight bend in your elbows, slowly lift the weights up and out to the sides until they’re in line perfectly with your shoulders.
- Then, lower them back down with control. This is 1 rep.
Finally, Targets the deltoids, rhomboids, trapezius, and core. It is one of the favorite dumbbell exercises for women.
3- Alternating Overhead Press
- Stand with your feet about hip-width apart. Hold a weight in each hand and rest them at shoulder height, with your palms facing forward and your elbows bent. Yes! This is the basic starting position.
- Press one dumbbell overhead, straightening your elbow completely. One important thing to make sure to keep your core engaged and hips tucked under to avoid arching your lower back as you lift your arm.
- Now slowly bend your elbow to lower the weight back down to the starting position again.
- Repeat this movement with the other arm. This is 1 rep.
Finally, Targets the deltoids, trapezius, and triceps.
4- Russian Twist
- Sit with your knees bent out in front of your body, feet flexed, and heels on the floor easily.
- Hold one dumbbell with the help of your hand in front of your chest, and lean your torso back until you feel your abdominal muscles engaged with it.
- Slowly twist your torso from right to left. Remember one important time is to keep your core tight (and breathe!) throughout. (Very effective exercise).
Yes! Targets the core, specifically the rectus abdominis.
- Stand easily with your feet wider than hip-width apart, core engaged, holding a dumbbell with your hand by your left leg.
- Raise upwards your arms diagonally in front of your body to the upper right of your reach, allowing your torso and toes to perfectly rotate to the right as you twist.
- Now “chop” the weight down to the left side, bringing it across in front of your body and aiming for your left ankle, allowing your torso and toes to naturally and perfectly rotate in the same direction. Here, just focus on keeping your lower body stable and rotating from your core. This is 1 rep.
- Do all your reps on one side, and then switch sides, and then repeat this process.
Targets the core, specifically the obliques.
6- Plank Pull-Through
- Start with a high plank position with your hands shoulder-width apart, shoulders place directly above your wrists, legs extended behind you wider than hip-width apart, and your core and glutes engaged. Place a dumbbell gently behind one of your palms. Yes, this is the starting position.
- With your hand opposite direction to the dumbbell, reach across your body to catch the dumbbell and pull it to the other side of the body. Hold or Place your hand back on the ground in front of it. Keep your core braced to prevent from side to side movement. This is 1 rep.
- Repeat on the other side, and continue alternating this process.
Yes, it targets your shoulders as well as your core.
7- Suitcase Carry
- Place a single dumbbell next to one of your feet gently.
- Squat to grab onto the weight with a natural and neutral, palms-in grip. Keeping your chest up and core braced and stand up.
- Walk to your front, keeping an upright torso and resisting the urge to lean your torso to one side to counterbalance the weight.
- When you’re finished with this, squat to place the weight back on the floor. Repeat this process on the opposite side.
Yes, best for grip strength, lats, and shoulder stability, as well as your core.
8- Single-Arm Chest Press
- Lie face-up position with your knees bent and feet flat on the floor. Hold a dumbbell in one of your hand with palm facing your legs and your elbows on the floor bent at 90 degrees so that the weights are in the air. This is the starting position.
- Press the weight toward the upside, straightening your elbow completely and keeping your palm facing your legs. Pause here for one second.
- Bend your elbow slowly and lower it back down on the floor and out so it is perpendicular to the torso. This is 1 rep.
Complete all your reps on one side, then switch to both of the sides.
Target’s pectoral muscles (chest) and triceps as well as the core.
That is what I found worth sharing dumbbell exercises. Kindly comment below and let us know what your take on this?