Check Out The Best Dumbbell Core Workout Here! Do you know that a strong core is actually extremely important to any workout routine? Even when you’re doing biceps curls, you still should hold your core firmly. It basically means that almost regardless of the exercise type you’re doing or the workout routine you have, you’re almost always working your core. That’s why a strong core is so vital.
So, strengthening your core means that you are going to develop the muscles in your lower back, abdominal muscles, and pelvis. The core muscles that are basically keeping your entire body. Core exercises train the muscles in your core to work in harmony. With strong core muscles, you’re going to have a better balance and stability, and this will aid the function and movement. And not to mention the other benefits that we’re all dreaming about: having a more toned core definitely improves your overall appearance. Anyway, it’s not only about visual benefits. You will improve your balance, coordination, and posture.
- One great way to work out your core which will help increase stability and balance is to add dumbbell exercises into your bodybuilding routine. That’s because these will help weighted ab exercises into your practice.
But another great thing about the dumbbell core exercises is that you can do them practically anywhere you want. You can do them regularly at home, at the gym, or even at your office during your lunch break! They’re a perfect strategy for a short workout, but they also can be perfect for a sweaty workout too. You can add them into a longer routine in order to get your heart racing too. Whatever the case, they are going to be awesome at building your core strength fast and efficiently.
Dumbbells For Abdominal Muscles
We all know that there are literally hundreds of ab workout exercises. But if you’re struggling with more ab workout ideas, or you simply need to build an even stronger core, read on for more helpful information regarding dumbbell core workouts. With the help of this post, your core is going to get an intense workout with a selection of exercises that are created specifically for targeting both your upper and lower abs, obliques as well as lower back. One of the great parts is that all you need is to use a set of dumbbells.
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Why Do We Need A Strong Core?
I earlier mentioned the most important reasons why we need a strong core. It is important to strengthen your core because this is an essential part of a healthy (and good looking) body. Your core basically “holds” your upper body firmly. Without a strong core, you’d just find it hard to have a good posture. This isn’t only making you look in a bad light, but it can cause health (especially spine) issues.
Your core muscles are the ones that support your spine, they stabilize your body and structure and promote a proper posture. They are responsible for making you able to simply walk.
You do not even realize it but you actually rely on your core for all movements. From twisting to the side, reaching above your head, and moving heavy objects. You are using these muscles whenever you’re sitting down and standing up. As said, you use (or should keep them firmly) even when simply doing bicep curls. At first sight, they may seem to be unrelated, but since they are stabilizing your body and structure, they actually are.
In the end, never underestimate the effects of building a healthy and strong core. It is going to be an efficient way to prevent or actually relieve lower back pain, build muscle mass, and improve your physical appearance, flexibility, and stability.
The Importance Of A Full Body Workout
If you want to have visible abs, you shouldn’t just have ab exercises. I suppose you already know it. To have those abs, you would want to work out your entire body. When talking about a balanced fitness routine that is both healthy and beneficial, it should include cardio, flexibility, strength training as well as balance exercises.
By doing a full body workout, it is not only going to promote strength, toning, and flexibility in your entire body. But it will also prevent you from getting bored during workouts. Will also help you constantly challenge yourself to achieve new goals.
Searching For Professional Help?
Keep in mind that searching for professional help is always going to be beneficial! Regardless if you’re a fitness newbie, or perhaps you’re living with a health condition or maybe recovering from an injury. Even if you’re not a newbie and do not have any injuries or health conditions, you would still get a lot of help from professionals, regardless. It is always a good idea to consult the help of a professional such as a personal trainer in order to create your workouts for you. Even if you’ve been in the lifting game for a while, a professional can help you level up the current schedule. May offer helpful advice and insights specifically for you and your needs. But then again, especially if you’re a beginner.
Regardless of your health condition or level of experience, a personal trainer or a fitness professional is able to assess your current fitness level and experience, your needs and goals as well as your status and health, creating a personal plan. You already know that we’re all different and respond differently to different compounds, workout plans, and exercises.
That’s why it is so important to have an individual plan regardless of what we’re talking about: workout schedule, weights, reps, supplements, anabolic steroids, resting time, and so on and so forth.
But what’s also very important is that they will make sure that you are going to have the correct form and technique during your workouts. This is not only helpful for gaining muscles and burning fat as fast and as efficiently as possible. But it is also going to keep you safe because improper techniques and forms could lead to various issues in the long run. So, they would teach you how to build your lifts and progressively gain.
You should not ever underestimate the mental effects of working out. Training can be strenuous both for your body and mind. People are often getting tired mentally rather than physically. This causes them to give up and lose motivation.
A professional trainer, however, can help give you the motivation and feedback that can help you progress and modify your routine. Without realizing that, this is what you actually need.
The Right Weight For You
So, you plan to start your dumbbell core workout, but what weight is right for you? Of course, you need to go for a dumbbell weight depending on your strength level. Start with a low weight, for example, 5 pounds, and complete a few reps of an exercise. Do not start with “ego” weight. The technique is very important. You can increase the weight by 2.5 pounds until you are getting to a somewhat challenging, but not impossible weight. Remember that you should keep a good form (technique) and then complete a specific amount of reps.
You should choose a weight that depends on your goals. For example:
- If you’re searching for strength training, you should go for a suitable weight that would help you do around 4-8 reps.
- For building muscle, you need to choose a weight that will allow you to perform anywhere between 8 to 12 reps in good form.
- In case you’re training for muscle endurance, then you should choose a weight that you can lift for at least 15 repetitions.
So, with this being said, I am going to share here some essential dumbbell exercises that you could (or maybe even should) include in your next workouts. Will share their benefits and how you could do them properly. But first…
Warmup, Warmup and again… Warmup
It’s actually very important to warm up your body before actually working out. I guess you saw fighters, football players, and all other sports competitors starting their game already sweaty. That’s because a warm-up is not only going to ensure you’ll perform better, but it greatly reduces the risk of injuries.
So, before you start training, start with a warmup of about 3-5 minutes. It could be a quick walk on a treadmill, maybe using a cross trainer or a rowing machine or maybe you could do a short circuit that will quickly get your heart pumping. A highly effective short circuit would be 30 seconds of each:
- Jogging on the spot
- Jumping jacks
- High knees
- Butt kicks
After these two minutes, rest for 20-30 seconds and repeat again. 2-3 circuits will get you ready for the workout.
The Best Dumbbell Exercises For Core Muscles
For each exercise that I am going to share here, it’s best to complete around 1-3 sets, each consisting of 8-15 reps. Or then again, the number of reps can be adjusted according to the weight that you choose. This depends on your goals.
In case you’re new to training or you’re recovering from an injury, it’s important to remember – start slowly and work your way up. Attempting too much weight or having improper technique can lead to injuries. In case you are not familiar with weights, as explained above, slowly add the weight after starting lightly. If you’re unsure about the form or technique, start by doing a few reps of each exercise without any weight at all. When you get familiar with the form and have a good technique, begin adding a lightweight. Then gradually increase the load, without sacrificing the technique.
So, check out some highly popular and highly efficient Dumbbell Core Workout Exercises.
Start off by sitting on the ground and having your legs stretched out ahead of you. Bend your knees and place your feet flat on the floor. While holding a dumbbell in front of your chest, slowly start hiding at your hips, bracing your core and leaning slightly back with your upper body. You should slowly twist your upper body to the right. Return to the starting position. Repeat the same movement on the opposite side.
This is perhaps the most popular abdominal exercise. People often tend to either overestimate or underestimate its effects. Regardless of which group you are in, crunches can be effective for strengthening your core. Especially because now you have a dumbbell added. Start by lying on the floor. Keep your knees bent and pressed to the ground. Hold the dumbbell close to your chest with both your hands. Use your upper abs in order to lift your shoulders and torso towards your knees. Gently lower back, getting your shoulders and torso on the floor again which is the starting position. Repeat.
For this exercise, you need to start in a standing position. Hold the top of a dumbbell in both hands. Hinge at your hips while bending your knees slightly as you are swinging the weight between your legs. You should be using your hips in order to propel the weight up to the shoulder height. Slowly lower the weight in the starting position and repeat again.
Side Plank Raise
Start your side plank raise by lying on your left side with your legs extended. While leaning on your left forearm for support, you should stack your feet and place a dumbbell on your right hip. Lift your hips and legs as high off the ground as you can. Hold this position for a few seconds before slowly returning to the starting position. Of course, you should repeat this on the right side as well.
While sitting with your legs stretched out and holding a dumbbell in front of you, start to slowly lift your feet off the floor. Keep your core engaged as you are twisting to the right. Slowly return to the starting position and then repeat the movement on the opposite side.
Alternating Overhead Press
Begin with good form by standing with your feet shoulder width apart. Hold a dumbbell in each hand and bend your elbows so your hands are at shoulder height with your palms facing forward. Straighten your left arm to raise the weight above your head. Engage your core in order to keep your lower back straight. Lower your arm to the starting position in a slow and controlled way. Repeat this with your other arm.
Squat To Overhead Press
You should start in a standing position by holding two dumbbells towards your chest. Your palms should be facing your body. Throw your hips back as if you are going to sit down and lower into a squat. Stand up straight. At the same time, you should lower your arms above your head with your palms facing away from your body. Return back to the starting position and then repeat.
Long Arm Dumbbell Crunch
The starting position is lying flat on your back with your knees bent. Begin by pressing the soles of your feet into the ground. Hold a dumbbell behind your head with both your hands. Engage your core muscles and lift the weight above your head as you are performing a sit-up. Engaging the core muscles again, slowly lower back to the starting position and repeat.
Start by lying on your back and having a dumbbell held between your ankles. Lift your legs to approximately 45 degree angle while squeezing your legs together to lift the weight. Slowly lower your legs back to the starting position. Then repeat.
Standing Weighted Twist
Start in a standing position. Hold a dumbbell at your chest height with both hands. Rotate your torso to the right and then return back to the center. Then rotate to the left and return back. Repeat.
Lying Overhead Reach
Begin by lying down on your back and holding a dumbbell in each hand over your chest. Make sure that your knees are above your hips with your calves parallel to the floor. In this way, your legs are creating a 90-degree angle. This way, gently lower your arms to the floor behind your head and pause for a few seconds. Return your arms to the starting position slowly then repeat.
Tips For Having A Toned Stomach
Well, those are the exercises that would greatly help you build a toned and strengthened core. This ultimate dumbbell workout for your core is definitely going to help strengthen and stabilize both your abs and lower back. Introduce them in your workouts frequently and you’re going to see a huge change in no time. But in addition to the dumbbell core workout, there are numerous other things you can do for a better looking midsection. Some tips you can (and actually should) introduce to your bodybuilding regimen are:
- First and foremost, perhaps the most important, follow a healthy and balanced diet. Make sure to include fiber, protein, and probiotics.
- Try whatever it takes to get about 7-9 hours of high quality sleep every night. Sleep deprivation often leads to fat gains, especially in your stomach area.
- Drink a lot of water every day. Never underestimate the importance of water. After all, the human body is all water up to 60%!
- Stay away from sugary drinks. Liquid calories are a huge problem. Avoid fruit juices, soda, and alcohol.
- When you are to drink hot beverages, you should stick to unsweetened tea and coffee. Make the habit of drinking only water, tea, and coffee – without sugar.
- It’s best to balance out your workout routine with different activities that help you relax and avoid stress.
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