Achieving strong abs with just four dumbbell exercises
A strong core is essential for a fit, functional body, and it's not just about sit-ups and crunches. In fact, there are various exercises that can help you strengthen your core without weights, and these are perfect for fitness newcomers to try initially to ensure proper technique.
Core workouts are crucial for providing support to the spine, helping with balance, and linking the upper and lower body. The muscles in the core, including the central core muscles, are also responsible for transferring power between different areas of the body.
This article presents a routine of four dumbbell ab exercises for core-strengthening, created by NASM-qualified personal trainer QiQi Hill. Here's how you can do them:
- Russian Twists
- Sit on the floor with your knees bent and feet flat.
- Hold a dumbbell with both hands, lean back slightly, and lift your feet off the ground so your body forms a V shape.
- Twist your torso to the right, then to the left, keeping the dumbbell in your hands.
- Repeat for 12 repetitions.
- Dumbbell Plank Rotation
- Start in a plank position with a dumbbell positioned between your feet.
- Rotate your body to the right, reaching for the dumbbell with your right hand.
- Return to the starting position and repeat on the left side.
- Continue alternating sides for 12 repetitions.
- Dumbbell Reverse Crunch
- Lie on your back with your knees bent and feet flat on the floor.
- Hold a dumbbell over your chest.
- Lift your hips off the floor, bringing your knees towards your chest.
- Lower your hips back down and repeat for 12 repetitions.
- Dumbbell Dead Bug
- Lie on your back with your arms extended towards the ceiling and a dumbbell held in both hands.
- Lift your right leg off the floor, keeping it straight.
- Lower your right leg towards the floor while simultaneously lowering your left arm towards the floor.
- Return to the starting position and repeat on the opposite side.
- Continue alternating sides for 12 repetitions.
It's important to avoid arching the back and to keep the lower back flush with the floor during these exercises. Engaging the core can be achieved by tucking in the ribcage and squeezing the abdominals.
When these exercises become too easy, you can consider adding weights for a more challenging workout. A guide to the best adjustable dumbbells might help in choosing a weight for core exercises.
Interestingly, most everyday movements involve the core in some way, making core-strengthening exercises beneficial for improving your overall fitness and daily life. The classic weighted exercise of squatting can also strengthen the core, and a guide on how to squat can target mid-body muscles as well.
So, give QiQi Hill's dumbbell ab exercise routine a try and start strengthening your core today!
