Dumbbell Core Exercises
Dumbbell Core Exercises
Go beyond crunches with this guide on how to strengthen and sculpt your core with a pair of dumbbell weights.
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Crab Press
• Lay on the floor, with your feet planted.
• Press your right hand on the floor and lift your torso and hips.
• Hold a dumbbell in your left hand, at your chest.
• Push the dumbbell straight up, and bring it back down.
• Repeat for several reps before you lower your body.
MULTIPLE MUSCLES: This will target your glutes, core, triceps, and shoulders.
Crunch
• Lie on your back, knees bent, feet flat, and holding a Dumbbell over your head.
• Exhale, lifting your shoulders off the floor and raising the dumbbell to the ceiling.
• Slowly lower back.
GET GOOD FORM: Limit the amount of momentum when you lift the dumbbell.
Devil Press
• Place two dumbbells on the floor. Hold the handles and get into a high plank position.
• Lift one dumbbell off the floor and row it towards your shoulder.
• Place the dumbbell back on the ground, and repeat on the other side.
MULTIPLE MUSCLES: The Devil press is a full body exercise, targeting your shoulders, arms, chest, back, core, and legs.
Dumbbell Swing
• Hold one dumbbell in both hands, holding onto each end.
• Hinge at the hips, holding the dumbbell between your legs.
• Push your hips forward and straighten, swinging your hands to eye level.
ALTERNATIVE: The dumbbell swing is a good alternative if you don’t have access to a kettlebell.
Jackknife
• Hold one dumbbell between your hands, and one between your feet.
• Lie on the floor with your arms behind your head and your legs on the ground.
• Bring your arms and legs over your torso.
GET GOOD FORM: Move your arms and legs at the same speed.
Kneeling Woodchopper
• Lower onto your right knee, holding a dumbbell in two hands.
• Position the dumbbell above your right shoulder.
• Keeping your back straight, swing the weight down to your left hip.
• Swing it back up again.
WHY IT WORKS: Resisting the urge to rotate your torso will strengthen your core.
Knees to Chest
• Hold a dumbbell between your ankles, while lying on the floor.
• Squeeze your knees into your chest, raising your hips slightly.
• Keep your knees bent and lower your feet towards the floor.
GET GOOD FORM: Do not let your legs straighten, or your feet touch the floor between reps.
Leg Raise
• Lie on your back, holding a dumbbell between your ankles.
• Push your back against the floor and lift your legs to a 45 degree ankle.
• Slowly lower your legs down again.
MULTIPLE MUSCLES: Leg raises target your lower abs, hip flexors, and lower back.
Mixed Rack Squat
• Stand tall, holding one dumbbell in the front rack position, and one dumbbell in the suitcase position.
• Squat down, keeping your arms still.
• Rise up again to complete one rep.
VARIATIONS: You can also hold one of these dumbbells in an overhead position.
Overhead To Squat
• Lie on the floor with your hands above your head, holding a Dumbbell.
• Bring the weight over your head and use momentum to pull yourself up into a squat position.
• Gently roll back down and repeat.
GET GOOD FORM: Practice without the dumbbell first, so you get used to the rocking movement.
Russian Twist
• Sit on the floor, with your legs raised, knees bent.
• Hold a dumbbell in both hands, on one side of your body.
• Pull the weight to the other side of your body, keeping your legs as still as possible.
REGRESSION: You can make Russian twists easier by resting your heels on the floor.
Side Bend
• Hold a dumbbell in one hand, by the side of your body.
• Bend towards the dumbbell until the weight is just above your knee.
• Reverse to stand up straight.
TOP TIP: Keep the dumbbell close to your body.
Side Plank With Hip Lift
• Get into a low side plank position, forearm resting on the floor.
• Hold a dumbbell against your hip in the other hand.
• Begin lowering your hips towards the ground, not making contact with the floor.
• Raise your hips back up, moving with control.
GET GOOD FORM: Make sure to use your core instead of your legs to move your hips.
Side Plank With Reach Through
• Get into a side plank position and push your hips towards the ceiling.
• Hold a dumbbell in your upper hand, then reach it underneath your body.
• Pull the dumbbell back to the starting position.
TARGET REPS: Aim for eight reps per side. Complete all the reps on one side before switching.
Side Plank With Row
• Get into a side plank position, holding a dumbbell that is resting on the floor.
• Pull the dumbbell up, until your elbow is behind your rib cage.
• Lower the weight until it almost touches the floor, then raise it again.
MULTIPLE MUSCLES: Combining a side plank with a row will also target your shoulders and back.
Side V-Up
• Lie on your right side, holding a lightweight dumbbell between your feet.
• Crunch into a V position, pushing with your glutes and keeping your legs straight.
• Lower back to the starting position to complete one rep.
TOP TIP: For increased stability you should rest your left arm on the exercise mats.
Sit Up
• Lie on the ground, with your feet flat and a dumbbell at your chest.
• Brace your core and pull into a sitting position, keeping the weight in place.
• Lower back down to complete one rep.
WHY IT WORKS: Adding a weight means you can’t use your arms to make the sit up easier.
Sit Up and Press
• Lay on your back, feet planted, and hold a dumbbell at your chest.
• Perform a sit up.
• Press the dumbbell overhead.
• Bring the weight back before lying down.
VARIATION: You can also perform this exercise with straight legs.
Suitcase Carry
• Place a dumbbell on the floor, outside your right foot.
• Squat down to pick the dumbbell up.
• Keep an upright posture and walk forward, taking care not to tilt towards the dumbbell.
VARIATION: If you had a dumbbell in both hands, this would be called a farmers carry.
Suitcase Deadlift
• Stand tall, a dumbbell outside one foot.
• Lower yourself into a standard deadlift start position.
• Grab the dumbbell in one hand, and stand up, pulling the weight along your body.
• Lower it down again, extending your other arm for balance if needed.
WHY IT WORKS: This unilateral dumbbell exercise will help you target any muscle imbalances.
V-Sit
• Lie on the floor, legs flat, and holding a dumbbell over your head.
• Raise your torso, and bring your hands and feet towards each other.
• Lower back down.
WHY IT WORKS: The leg movement will target your lower abs. The arm movement will target your upper abs.
Windshield Wiper
• Lie with your back on the floor, holding two Dumbbells above your chest with your arms extended.
• Raise your legs off the floor, and move them side-to-side, keeping the weights steady.
GET GOOD FORM: Keep your lower back flush with the floor throughout.
Z Press
• Sit on the floor, holding a pair of dumbbells at ear height.
• Push the weights overhead, bracing your core and digging your heels into the ground.
• Lower the dumbbells and repeat.
FUNCTIONAL FITNESS: The Z press builds a strong core, and strong shoulders – ideal for lifting things overhead in day-to-day life.
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