Bored of planks? Then shake up your workouts by adding these three dumbbell exercises to strengthen your core
There’s a reason exercises like planks, mountain climbers and leg raises are included in most workouts. They bring results. They strengthen your core, and we all know that a strong core is the best way to prevent injury. Especially if you think of your core as not just your abs, but also the muscles surrounding your torso and in your back.
So, if you’re bored of planks but want to keep working on your core what can you do? Add these dumbbell exercises to your workout and feel the difference.
They all involve added weight, so they’re great for anyone who already feels comfortable doing bodyweight exercises and uses proper form, but maybe wants to add some extra resistance. These exercises are also compound exercises, which means that they work multiple muscle groups at once. So instead of only focusing on your core, you’ll also get some extra strength in your arms and back.
Read more: Philly McMahon’s core finisher
If you want to add these exercises to your normal workout, try picking three or four that you like to string together into a circuit. Try doing 10-12 reps of each move, and repeat the circuit three times.
Alternating Overhead Press
- Stand hip-with apart with a weight in each hand, resting at shoulder height. Your palms should be facing forward and you elbows bent.
- Press one weight overhead, straightening your elbow as much as you can. Make sure to keep your core engage and ribs pulled down so you don’t arch your lower back.
- Pause at the top, and then slowly bend your elbow and return the weight to the starting position.
- Repeat with the opposite arm.
- Sit on your bum with your knees bent. Your feet should be flexed and your heels on the floor.
- Hold a dumbbell with both hands in front your chest, and slowly lean backwards until you feel your abs engage.
- Once you feel that engagement, start to slowly twist your torso from left to right. Remembering to keep your core engaged throughout and being careful to twist from the core, not the upper back.
- Holding a weight in each hand, stand with your feet together.
- Shift your weight to the left leg, keeping a slight bend in the knee. Raise your right leg out behind you, hinging forward from the hips to bring your torso parallel to the floor. Lower the weight.
- Keeping your back flat, push through your left heel to stand up straight. Pulling the weight and right leg back to the starting position.
- That’s one rep. Do all your reps on one leg, and then repeat with the other leg.
Read more: Try this hip mobility workout