To work out your core, you don’t have to do sit-ups or planks over and over again. In fact, some of the best exercises for the core don’t even look like ab workouts. Think of moves like weighted lifts and anti-rotation that make you work on your balance and stabilization. We suggest that you add dumbbell core workouts to your routine. They work your abs and make you stronger and more coordinated all around.
Dumbbell core exercises are better than traditional bodyweight abs exercises because they let you add force to moves quickly and easily. They also let you work your core in a wider range of angles and planes. Adding weight and instability forces your core muscles to work harder and fully control every action, which strengthens the link between your mind and muscles.
These eight abs workouts with dumbbells will help you get a six-pack and take your core training to the next level.
Dumbbell Core Exercises
Dumbbell Bear Crawl
How to do it: Get down on all fours and put your knees under your hips. Hold light bars in your hands. Stand with your knees about an inch off the ground. Move forward by taking a small step with your left leg and right arm at the same time. Do this a few times. Do not raise your head or your hips.
How it works: When you hold dumbbells and crawl, your core has to work hard to keep your body steady and your hips level as you move forward. This works deep supporting muscles that support your spine. Here, you’ll need dumbbells in the shape of a hexagon.
Turkish Getup
Lay on the ground with your right foot flat on the ground and your right knee bent. Hold a dumbbell in your right hand above your head. Keep your left arm and leg at your sides. Slide your right foot through the ground and land on your left arm. After that, make your left arm straight. Put pressure on your right glute and lift your hips straight up.
Place the ball of your left foot on the ground and pull your left leg under and behind you. Lift your chest up straight, and then spring to a stand. Turn the order around to go down. Do as many reps as you can on one side, then switch sides and do it again. Always keep your chin up and your eyes on the dumbbell.
Why it works: Your core is working hard from the moment you pick up the dumbbell off the floor until you stand up straight. This helps keep your back stable and supports the weight above your head as you move through different planes of motion.
Single-Arm Farmer’s Carry
How to do it: Hold a heavy dumbbell in one hand, push your shoulder blades together, and step forward. When you walk with a big weight on one side of your body, your midsection works extra hard to keep your chest and hips from leaning.
Why it works: When you walk with a heavy dumbbell in one hand, your obliques and deep stabilizers are constantly working. This makes it harder for you to avoid twisting and turning to the side.
Waiter’s Walk
To do it, hold a big bar over your head with one hand. As you walk, keep your shoulders back and down and your hips and shoulders level. Try to keep your hands straight.
Why it works: The waiter’s walk is a safe way to work on your six-pack. While you walk, you’ll be holding a heavy weight above your head, which will make your core work harder.
Reverse Crunch
Put a barbell between your knees and lie on your back with your arms behind your head. Your legs should be fully bent. First, lift your bottom off the ground. Then, bend your knees toward your head. Put your legs back where they started and do it again. During the whole move, keep your knees fully bent, and don’t let your legs go past your hips.
Why it works: Crunches are a basic core exercise. A backward crunch, done with a dumbbell, works the lower part of your abs more effectively. If you don’t use motion, your core has to work extra hard to lift your legs and hips.
T-Pushups
When you start, hold dumbbells in your hands and do a push-up. As you push yourself up, lower yourself to the bottom and raise one hand to the sky. Keep your eyes on that hand. Do it again, but this time use the other arm to reach up.
Adding a spin to regular pushups is a great way to make them even better for your core. Your shoulder and back muscles get stronger when you lift one arm off the ground and raise it up in the air during T-pushups.
Single-Arm Dumbbell Overhead Press
To do it, hold one dumbbell in front of your shoulder and drive it straight overhead. Then, lock out your arm so that your bicep is close to your ear. Do not lean or twist.
Pushing big weights overhead will make your whole body stronger and shape your core to be strong and ripped. When you press with only one arm, your core has to keep your body from turning and bending while you press the dumbbell. This makes the exercise even harder for your abs.
Single-Leg Romanian Deadlift
How to do it: Put one hand on a barbell and slowly bend forward at the hips. Then, pull the leg on the weight side behind you. Squeeze your shoulder blades together and bend your working knee a little. Pull the weights back up and squeeze your glutes when they reach below your knees. Keep your hips straight and facing forward. Don’t twist them to the side.
How it works: You’ll need to be very stable to do the single-leg Romanian deadlift: When you bend at the hips with only one leg supporting you, your abs work hard to keep you steady and keep you from falling over.
