Today’s exercises focus on one of our favorite body parts to target: the core. For these exercises, we are going to be using either a single dumbbell or set of dumbbells to help you reach your core fitness goals a little quicker. You can also use kettlebells for this exercise. Keep in mind that the core is more than just your stomach, It is everything that encompasses your midriff area, including your lower back, hips and pelvic girdle area. A strong core helps to keep you upright, strong and can help give you the flat belly you seek.
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1. Dumbbell Sit-ups
To begin dumbbell exercises for a solid core, sit upright on the floor with your knees bent and feet flat on the floor. Hold a dumbbell — in this case, a 10-pound dumbbell — in both hands. Engage your core and lie down on your back, swinging the dumbbell overhead. Raise up and extend your hands forward. Return to the starting position and repeat the sequence of movements.
Dumbbell Sit-ups
Start with one set of 4 repetitions. Perform the exercise in a smooth, controlled movement with a brief pause at the top. The intensity is light to moderate.
2. Twist Holding the Dumbbell
Sit upright on the floor with your knees bent and your feet flat on the floor, holding the dumbbell or kettlebell in both hands. Engage your core and lean back slightly, and then twist your upper body to touch the kettlebell on the floor on one side. Return to the starting position and repeat the movement on the opposite side. To increase the intensity, you can raise your legs slightly.
Twist Holding the Dumbbell
Start with one set of 5 repetitions. Perform the exercise in a smooth, controlled movement with a brief pause on either side of your body. The intensity is light to moderate.
3. Renegade Row
Hold a dumbbell in each hand and move into a straight arm plank position, keeping your head, shoulders, hips and toes in alignment. Engage your core and pull one arm back in a rowing motion, keeping your elbow 30 to 45 degrees away from your body. Lower your arm back down to return to the starting position and repeat the movement on the opposite arm.
Renegade Row
Start with one set of 3 repetitions on each side. Perform the exercise in a smooth, controlled movement. The intensity is light to moderate.
4. Dumbbell Pull-through Plank
Move into a straight arm plank position, keeping your head, shoulders, hips and toes in alignment. Place the dumbbell to one side. Engage your core and shift your weight on one arm, reaching across for the dumbbell with the other hand and bringing the dumbbell to the opposite side. Return to the starting position and repeat the movement on the opposite arm.
Dumbbell Pull-through Plank
Start with one set of 5 repetitions. Perform the exercise in a smooth, controlled movement. The intensity is light to moderate.
Use these four dumbbell exercises for a solid core to engage your core and help you get a flat belly quicker. Use dumbbells or kettlebells to increase the intensity.
If you are looking for an all-in-one, efficient way for older individuals to work out and get great results, then check out the Tone & Tighten Dumbbell Workout program, here!
