- Strengthening your core muscles is a good thing to do. When we say core, we mean all the muscles that make up the middle of your body, like those that support the spine, keep your body upright, and allow you to twist and bend. They also help balance your body when lifting heavy stuff. Many people can benefit from working on these muscles. Strengthening your core can also reduce spine and lower back pain.
- There are many exercises to strengthen your core muscles. You might already know some basic ones. Traditional core exercises like mountain climbers, leg lifts, and planks are very useful. But if you want new ideas and exercises to change your routine and avoid boredom from doing the same moves, try the following exercises. They all use dumbbells, so they suit anyone comfortable doing bodyweight exercises. These are compound moves, meaning they target several muscle groups at once. So instead of just focusing on your core, you'll also work muscles like your arms and back.
You'll also notice most of these exercises make you work one side at a time, switching back and forth. This kind of training challenges your balance and makes your core work harder to keep you stable.
Workout duration: 25 minutes
Tools needed: A pair of medium-weight dumbbells
Instructions: Try to pick three or four of the following exercises. Do each exercise 10 to 12 reps before moving to the next. When you finish the last exercise, that’s one set done. Repeat the set three times. Rest as needed between exercises. Start with medium weight dumbbells and increase as you get stronger.
1- First exercise: (Renegade Row With Push-up
- Get down into a plank and hold a dumbbell in each hand with your arms shoulder-width apart. Stretch your legs behind you and open your feet a bit. Make sure to tighten your core and glutes. This is the starting position.
- Move your right elbow back and lift the dumbbell towards your chest, keeping your elbow close to your body. Keep your core and glutes tight to stop your hips from shaking. Then lower the dumbbell back down to the ground.
- Bend your elbows and lower your chest to the ground then push yourself up back to plank position.
- Move your left elbow back and lift the dumbbell towards your chest, keeping your elbow close to your body. Keep your core and glutes tight to stop your hips from shaking. Then lower the dumbbell back down to the ground.
- Bend your elbows and lower your chest to the ground then push yourself up back to plank position.
- And with that, you have completed one set.
2 - Second Exercise: Single-Leg Reverse Fly
- Stand with your feet a little apart. Then hold a dumbbell in each hand and rest the dumbbells on your side thigh muscles with your palms facing your body.
- Lift your right leg back and bend forward until both your right leg and upper body are parallel to the ground. Look a few centimeters ahead of your left foot to keep your neck comfortable.
- Bend your elbows slightly and slowly lift the dumbbells up and to the sides until they are at shoulder level. Then slowly lower the weights back down to complete one rep.
3 - Third Exercise: Alternating Overhead Press
- Stand with your feet a little apart. Then hold a dumbbell in each hand and raise them to shoulder height with your elbows bent and your palms
- facing each other. This is the starting position.
- Raise your right arm up until your right elbow is fully straight but make sure your lower back doesn’t arch when you lift your arm.
- Lower your arm back to start then repeat the same move with your left arm to complete one rep.
4 - Fourth exercise: Russian Twist
- Sit leaning back so your back makes a 45-degree angle with the floor, bend your knees a bit and put your heels on the ground.
- Hold a dumbbell with both hands on its ends in front of your chest. Twist the dumbbell and your torso to the right then to the left. Keep your back straight the whole time.
5 - Fifth exercise: Reverse Lunge With Twist
- Stand with your feet a little apart. Hold one dumbbell with both hands on its ends in front of your chest. This is your starting position.
- Step your right foot back about two steps, then bend both knees to make a 90 degree angle with each leg. Make sure your chest is straight and your torso leans slightly forward so your back stays flat not curved. Your left thigh should be parallel to the ground and your left knee right above your right foot.
- Slowly twist your torso to the left then twist it back to the center again. Push yourself up to return to the starting position
- Repeat the movement on the other side by moving your left foot back instead of the right and when you lower down twist your torso to the right instead of the left then return to the starting position to complete one rep.
6- The sixth exercise: Wood-chop
- Stand with your feet slightly apart and bend your knees slightly.
- Hold one dumbbell by both ends with both hands and extend your arms in front of your left leg.
- Slightly turn your left foot and at the same time twist your body and move the weight in front of your body up and to the right while keeping your arms straight all the time.
- Slowly return the dumbbell to the starting position and repeat the movement on the other side.
7- The seventh exercise: Single-Leg Deadlift
- Stand with your feet close together and hold a dumbbell in each hand. Rest the weights on your front thigh muscles with your palms facing your body. This is the starting position.
- Lift your right foot off the ground and put your full body weight on your left foot. Slightly bend your left knee, then lean forward and lift your left foot behind you until both feet are parallel to the ground. The weights should be a few centimeters from the ground. Keep your back straight throughout.
- Slowly return to the starting position to complete one rep.
