Building a robust core requires only two dumbbells and four specific exercises
In the ever-evolving quest for fitness and wellbeing, the Fit&Well Newsletter brings you achievable workout ideas, health tips, and advice right to your inbox. Today, we're focusing on a 10-minute dumbbell workout that specifically targets your deep core muscles, offering a simple yet effective routine for those seeking to strengthen their core and potentially alleviate back pain.
The workout, created by personal trainer Julie Ledbetter, consists of four dumbbell exercises designed to work the deep core muscles, including the diaphragm, pelvic floor, transverse abdominis, and multifidus. These muscles, located beneath surface core muscles like the rectus abdominis, support and stabilize the back, making them crucial for maintaining a strong and healthy spine.
The routine is beginner-friendly, as it does not require weights, making it suitable for those without weights at home. However, for those looking to invest in some equipment, the Decathlon 10kk/22lb adjustable dumbbell is currently discounted at Target, priced at just $25. Alternatively, Decathlon offers an adjustable dumbbell set with weight options from 2kg to 10kg per dumbbell, offering a savings of $34.99.
The workout involves completing 20 repetitions of the first three exercises and 12 repetitions of the final exercise, repeating the whole routine three more times. It is recommended to challenge the core muscles by not resting between each exercise, but remember to take some rest between every round, stretch out the muscles, and give them a minute or so to recover.
This 10-minute dumbbell workout targets the deep core muscles, offering a quick and effective way to strengthen these essential muscles. Whether you're looking to add this routine to a full-body dumbbell workout or complete it on its own, you're sure to feel the benefits of a stronger, healthier core in no time.
