A strong core is essential for almost any exercise; it’s especially important in lifting weights, which makes the ab muscles stronger and targets them more directly than most other exercises. Here is a simple dumbbell core workout to get you started on this strength routine.
I hope you had a great weekend.
It has been a wonderful weekend with the family. Saturday was a chill day at the house, and then Sunday, we headed to the waterslides.
It has been so long since I have gone there that I forgot how much fun it is. I have to make sure I go more often.
Okay, today, I have a workout for you.
Rick Kaselj, MS
I wanted to go through a simple dumbbell core workout in this video.
It involves three exercises, and you will make two moves in each exercise.
CLICK HERE to watch the YouTube video.
I am going to have Orsy demonstrate.
Go through a regular squat. Begin with your feet about hip distance apart. Hold the dumbbells by your shoulders. Squat down while doing your best to keep your knees behind your toes. Squeeze your glutes to stand back up. As you straighten up, press the dumbbells overhead. Lower the dumbbells back down to shoulder height and repeat.
Dumbbell Press Overhead (front view)
Squat down and then press up.
Dumbbell Press Overhead (side view)
2. Bent Over Row into a T
This exercise combines the rowing exercise with dumbbell flies. You must work on your core to stay stable through both movements. Begin with your feet hip distance apart. Keep your spine long (no rounding), hinge forward at your hips with a slight bend in your knees. Hold the dumbbells with your arms straight. Row by pulling your elbows toward the ceiling, squeezing your shoulder blades together. Bring your arms back down and then move into a “T” exercise by bringing your arms out to your side to about shoulder height, again squeezing your shoulder blades together. Return to the starting position. Again, row, T exercise, and back to start. Do it one more time.
Bent Over into a T
3. Push Up into a Row
Begin in a high plank position with dumbbells in your hands. You will need to make sure that your hands fit underneath the dumbbell and are not getting pressed into the floor. You want your head, shoulders, hips, and feet in a straight line. Keep your core engaged. Go through a push-up movement by bending your elbows and lowering your chest toward the floor. Press back up and then move into a one-armed row. Pull one elbow toward the ceiling, bringing the dumbbell to your body. Push up again, and then row on the opposite side. If this is too difficult, perform the exercise from your knees.
Push Up into a Row
Start with five repetitions of each exercise and see how you feel. This targets your core and the joints and muscles that are stabilizing your core. If this becomes too easy, you can increase to 2, 3, or 4 rounds to challenge your core more.
Enter in your injury or pain. There is a good chance that I have an article, an interview, or a video for you to help you overcome your injury or pain. Make sure to swing by ExercisesForInjuries.com.
Secondly, if you watch this on YouTube, head above and hit “Subscribe.” You will get a video like this where I talk about overcoming injury or pain every couple of days.
Thirdly, head down below hit “Like,” and leave me a question or comment.
Rick Kaselj, MS
If you want a flatter stomach and toned abs without the risk of injury, click here to check out the Invincible Core system.