5 Key Dumbbell Exercises for Full Fitness

If you're looking to improve your core strength, enhance your balance, and boost your posture but prefer weight training over bodyweight exercises like sit-ups and crunches, this five-move dumbbell routine from personal trainer Alasdair Nicoll is an excellent starting point.

For gym workouts, select two fixed-load dumbbells that challenge your muscles without compromising your form.

For home sessions, consider investing in adjustable dumbbells for easy weight changes and convenient storage.

With your weights ready, follow this efficient routine designed by Alasdair Nicoll, an expert at The Fitness Group.

"This workout includes five exercises aimed at strengthening your core muscles," says Nicoll. Your core—a vital muscle group that connects your upper and lower body—plays a key role in balance, stability, blood flow, and overall workout performance, making core-strengthening exercises indispensable.

How to Perform the 5-Move Dumbbell Core Workout

Nicoll suggests performing the following exercises as a circuit, completing 10-12 repetitions of each move before moving on to the next exercise.

"After completing all five exercises, take a 90-second rest.

The goal is to repeat the circuit up to five times, gradually building up to five rounds based on your ability," advises Nicoll.

1. Plank Dumbbell Pull-Through

"Keep your hips square to the floor while you reach under and pull the dumbbell across to the opposite side," instructs Nicoll.

·         Start in a high plank position with hands under shoulders, arms, and back straight, with a dumbbell placed behind your left wrist.

·         Reach your right hand under your body to grab the weight and drag it to your right side behind your right wrist.

·         Repeat the process with your left hand. That's one repetition.

2. Dumbbell Hot Hands

"This excellent exercise builds strength and stability across your entire core, especially the deep core muscles.

Focus on maintaining tension by drawing your belly button to your spine and keeping your hips and spine neutral," says Nicoll.

·         Assume a high plank position with hands under shoulders, arms, and back straight, and a dumbbell placed on its end in front of you.

·         In the plank position, lift your right hand to tap the top of the dumbbell while keeping your hips square to the floor.

·         Place your right hand back on the floor and repeat with your left hand.

·         Continue alternating until you reach your repetition target.

3. Dumbbell Crunch Press

"This exercise targets the rectus abdominis (six-pack muscles). There are variations depending on your experience level.

You might need to secure your feet under a weight or chair, or have a partner hold them down," explains Nicoll.

·         Lie on your back with knees bent and feet flat on the floor.

·         Hold a dumbbell above your chest with hands on each end.

·         Crunch towards your knees while keeping the weight above you and press the dumbbell overhead.

·         Engage your core and lower back to the starting position with control. That's one repetition.

4. Overhead Dumbbell March

"Although it looks easy, this exercise can be challenging with the right weight, especially for your lower abdominals.

Maintain a neutral spine and ensure your arms are locked overhead," advises Nicoll.

·         Stand tall with a dumbbell in front of your chest, holding both ends.

·         Lift the dumbbell directly overhead until your arms are straight and your core is engaged.

·         Raise your left knee, pausing when your leg is at a 90-degree angle to your body, then return to the starting position.

·         Repeat with the other leg and continue alternating.

5. Dumbbell Russian Twist

"This exercise is excellent for building core strength and stability. You can do it with your feet elevated or on the floor.

The key is to complete each rep under control without rushing," says Nicoll.

·         Sit on your mat with knees bent, holding a dumbbell in front of your chest, and lean back to a 45-degree angle with heels touching the floor.

·         Rotate at the waist, moving the dumbbell to your left side until it is just above the floor.

·         Return to the starting position and rotate to the right side.

·         Continue alternating until you reach your repetition target.

By incorporating this dumbbell workout into your routine, you'll be well on your way to a stronger, more stable core.

Source: tomsguide

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.