I wanted to get the most out of my weights, specifically dumbbells, but also wanted to ensure I was being safe and efficient – so I went to the Barry’s Bootcamp professionals. I figured I was in good hands here as Barry’s Bootcamp has been going since 1998 and attracts some of the best personal trainers around.
While some of the best fitness apps already provide guided workouts, and some of the best smartwatches allow for follow-along workouts from your wrist, it’s helpful to be able to pick and choose moves to try in the gym or at home, at your own pace.
If you’ve got a set of dumbbells and want to develop core strength, these workouts can help you get your money’s worth. Generally suitable for beginners with smaller weights, you can try any of these workouts without the dumbbells to get a feel for them first, or go heavier if you’re an experienced exerciser.
Here are some of the best ways to use dumbbells to train your core, according to the experts at Barry’s.
Jason Leggett, master trainer, Barry’s UK told TechRadar a powerful workout that you should be able to take advantage of with nothing more than your dumbbells.
1. Dumbbell sit-up
- Lie flat on a bench or the floor, with your feet flat on the floor, and hold a dumbbell above your chest.
- Crunch, lift your chest to your knees like a normal sit-up, while pressing the dumbbell to the sky.
- Control the fall back down. Breathe out on way up and inhale on the way down.
2. Dumbbell Russian twist
- Sit on the floor with your legs raised, knees bent.
- Pivot on your bum and find balance. Then hold the dumbbell at your right hip and rotate to the left, controlling the twist.
3. Weighted jack-knife
- Lie on a bench or the floor with a dumbbell in your hands. Place the dumbbell over and behind your head
- Make a v-shape with your body: raise your legs straight up to the sky, then bring the dumbbell to meet your toes.
- Go slow, controlling the whole movement.
4. Dumbbell v-sit
- Sit on the floor Keep your knees up, like the Russian twist, balancing on your bum while holding a dumbbell close to your chest.
- Hold that pose for 2-5 seconds, then slowly relax your arms and legs.
5. Suitcase crunch
- Lying on a bench or the floor, hold a dumbbell over your head.
- Pull your knees and shoulders together like a suitcase, so the dumbbell is above your knees.
- Slowly relax, lying back down.
6. Side-to-side feet over dumbbell
- Stand a dumbbell up vertically on the floor. Lie down with your feet to one side.
- With your feet together, raise your legs and feet over the dumbbell from side to side.
7. Weighted leg raises
- Lying on the floor or a bench, hold the dumbbells above your chest looking down the hips to keep tension on the abs.
- Then raise your legs up and down, controlling the whole movement.
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