The dumbbell core workout you need in your life

For each exercise, complete 1-3 sets, each consisting of 8-15 reps. If you’re new to training or recovering from an injury, start low and work your way up. If you’re unfamiliar with weights, start by doing a few reps of each exercise without any weight. Once you’ve nailed the form, begin by adding a lightweight and then gradually increase the load.

Russian twist

1. Begin by sitting on the ground with your legs stretched out ahead of you
2. Bend your knees and place your feet flat on the floor
3. Hold a dumbbell in front of your chest, and slowly start to hinge at your hips, brace your core, and lean slightly back with your upper body, slowly twisting your upper body to the right.
4. Return to the starting position and repeat on the opposite side

Crunches

1. Begin by lying on the floor with your knees bent and pressed to the ground
2. Hold the dumbbell close to your chest with both hands
3. Use your upper abs to lift your shoulders and torso off the floor and towards your knees
4. Gently lower back down to the starting position

Dumbbell swing

1. Start in a standing position and hold the top of a dumbbell in both hands
2. Hinge at your hips, bending your knees slightly as you swing the weight between your legs
3. Using your hips, thrust the weight up to shoulder height
4. Slowly lower the weight to the starting position

Side plank raise

1. Start by lying on your left side with your legs extended
2. Leaning on your left forearm for support, stack your feet and place a dumbbell on your right hip
3. Lift your hips and legs as high off the ground as possible
4. Hold this position for a few seconds before slowly returning to the starting position. And then repeat on the right side.

Dumbbell rowboat

1. Sit with your legs stretched out in front of you and hold a dumbbell in front of you
2. Begin to slowly lift your feet off the floor and keep your core engaged as you twist to the right
3. Slowly return to the center before repeating on the opposite side

Alternating overhead press

1. Begin by standing with your feet shoulder-width apart
2. And holding a dumbbell in each hand, bending your elbows so your hands are at shoulder height with your palms facing forward
3. Straighten your left arm to raise the weight above your head, engaging your core and keeping your lower back straight
4. Slowly lower your arm to the starting position, and then repeat with your right arm

Squat to overhead press

1. Start in a standing position, holding two dumbbells towards your chest with your palms facing your body
2. Throw your hips back like you’re going to sit down and lower into a squat
3. Stand up straight, and at the same time, extend your arms above your head with your palms facing away from your body.
4. Return to the starting position.

Long arm dumbbell crunch

1. Start lying flat on your back with your knees bent and press the soles of your feet into the ground
2. Using both hands, hold a dumbbell behind your head
3. Engage your core and lift the weight above your head as you do a sit-up
4. Slowly lower back to the starting position.

Leg raises

1. Start by lying on your back with a dumbbell held between your ankles
2. Lift your legs to a 45-degree angle, clenching the weight
3. Slowly lower your legs back to the starting position.

Standing weighted twist

1. Begin in a standing position, holding a dumbbell in at your chest
2. Rotate your torso to the right
3. Return to the center
4. Rotate to the left

Lying overhead reach

1. Lie down on your back and hold a dumbbell in each hand over your chest
2. Your knees should be above your hips with your calves parallel to the floor (so your legs are creating a 90-degree angle)
3. Next, gently lower your arms to the floor behind your head and pause for a few seconds
4. Slowly return your arms to the starting position