Changing my standard fitness regimen to a dumbbell workout; discover the reasons why you might want to do the same.
Switching up your core workout is a breeze if you're up for a challenge! Here's a deep core dumbbell workout, inspired by my awesome coach, Kelly Marshall, to power through and strengthen those deep-lying muscles.
This workout isn't just for your visible abs; it targets the muscles around your ribs, spine, and pelvis, boosting everyday movements like walking, running, and even lifting heavy objects. Plus, it'll improve spinal mobility and resilience!
Deep Core Dumbbell Workout Breakdown
Perform the exercises in the circuit format, completing three rounds for each group A and B.
Group A
A1. Half Turkish Getup
- Sets: 3
- Reps: 8 on each side
This exercise recruits your shoulder, back, and core. Start by lying on your back with one leg bent and the other extended, holding a lightweight overhead. Press up into a seated position, focusing on core engagement. Repeat, then switch sides.
A2. Bear Hold with Weighted Pull-under
- Sets: 3
- Reps: 16-20
Targeting your deep transverse abdominis, obliques, and stabilizer muscles, this exercise involves starting on your hands and knees and pulling the weight under your body from side to side while maintaining a tight core.
A3. Single-arm Overhead Walk
- Sets: 3
- Time: 30-40 seconds on each side
Build shoulder and core stability with this walk. Hold a weight overhead and walk tall, keeping the torso upright and avoiding leaning to one side. Switch arms and repeat.
Group B
B1. Rear Foot-Elevated Crossbody RDL
- Sets: 3
- Reps: 10-12 on each side
This move works your posterior chain and targets your glutes, hamstrings, and deep core muscles. Start in a split squat position with your back foot elevated behind you, reach the weight toward the far side of your front foot to tap the floor, then repeat on the other side.
B2. Single-arm Farmer's Carry
- Sets: 3
- Time: 30-40 seconds on each side
To build lateral strength and challenge your obliques, hold a weight in one hand and walk forward, keeping the torso upright. Switch arms and repeat.
Remember to engage your core, maintain proper form, and gradually increase the weight or difficulty as you build strength and endurance. This deep core dumbbell workout will help you improve overall core strength and stability, enhancing everyday movements and boosting spinal mobility!
By following this workout, you'll not only be sculpting your visible abs but also targeting the muscles around your ribs, spine, and pelvis. This science-backed health-and-wellness plan, inspired by fitness-and-exercise guru Kelly Marshall, goes beyond conventional core exercises, boosting your everyday movements like walking, running, and even lifting heavy objects.
