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
In this video, I wanted to go through a simple dumbbell core workout.
It involves three exercises and in each exercise you will do two moves.
Simple Dumbbell Core Workout
CLICK HERE to watch the YouTube video.
I am going to have Orsy demonstrate.
#1 – Dumbbell Press Overhead
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 row exercise with dumbbell flys. You will really have to work your core to stay stable through both of these movements. Begin with your feet hip distance apart. Keeping 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 up 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 back 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 be bending your elbows and lowering your chest toward the floor. Press back up and then move into a one-armed row. Pull one elbow up toward the ceiling, brining the dumbbell up towards 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 off with 5 repetitions of each exercise and see how you feel. This really targets your core and the joints and muscles that are stabilizing your core. If this becomes too easy, then you can increase to 2, 3 or 4 rounds in order to challenge your core more.
Make sure to swing by ExercisesForInjuries.com. 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.
Secondly, if you are watching this on YouTube, head up above and hit “Subscribe”. What that will do is every couple of days you will get a video like this where I talk about overcoming injury or pain.
Thirdly, head down below, hit “Like” and leave me a question or comment.
Rick Kaselj, MS
If you want to have a flatter stomach and toned abs without the risk of injury, then click here to check out the Invincible Core system.