Best Advanced Core Workouts With Dumbbells

The Dumbbell Superman exercise strengthens your back, glutes, and hamstrings using dumbbells for added resistance. This variation is effective for building strength in your lower back and improving overall stability.

How to do it

1. Lie face down with your arms extended and legs straight.
2. Hold a dumbbell in each hand above your head with palms down.
3. Engage your back and glutes to lift your arms and legs a few inches off the ground.
4. Hold this lifted position briefly.
5. Lower your arms and legs back to the starting position while keeping your back and glutes engaged.
6. Keep a slight bend in your elbows and knees for good posture.

The Plank With Dumbbell Pull Through is a core-strengthening exercise that combines a plank position with a dumbbell pull. It works your core, shoulders, and back, while also improving your balance and stability.

How to do it

1. Place a dumbbell on the floor.
2. Get into a high plank position perpendicular to the dumbbell, with the dumbbell behind one wrist.
3. Keep your arms straight under your shoulders and feet shoulder-width apart.
4. Engage your core and keep your back straight.
5. Shift weight to the hand closest to the dumbbell.
6. Raise your opposite hand to reach for the dumbbell.
7. Grab the dumbbell and pull it across to the other side.
8. Return your hand to the floor, switch sides, and repeat.

The Dumbbell Side Bend is a simple exercise that targets your side muscles (obliques) and helps strengthen your core. By using a dumbbell, you add weight to make the exercise more effective.

How to do it

1. Stand with your feet shoulder-width apart, holding a dumbbell in your left hand and placing your right hand on your hip.
2. Slowly bend to the left, lowering the dumbbell down along your leg while keeping your core tight.
3. Return to the starting position and repeat on the other side.

The Dumbbell V-Sit Cross Jab is an exercise that strengthens your core, shoulders, and obliques. While sitting in a V-Sit position, you perform jabs with dumbbells, engaging your muscles and improving stability.

How to do it

1. Sit on the floor holding a dumbbell in each hand, positioned in front of your chest.
2. Engage your core, lift your legs with knees bent and heels off the ground.
3. Jab one dumbbell across your body while twisting your torso in the opposite direction.
4. Return to the starting position and alternate sides.
5. Repeat for the desired duration while keeping good posture.

The Dumbbell Halo To Oblique Crunch is a fun core and shoulder workout. It helps strengthen your obliques and shoulders through a circular movement followed by a side crunch, improving your core stability.

How to do it

1. Hold the head of a dumbbell with both hands, palms facing each other.
2. Stand with feet shoulder-width apart and slightly bend your knees.
3. Engage your core and keep your back straight while looking forward.
4. Raise the dumbbell to one ear, keeping your hands at ear height.
5. Circle the dumbbell around your head to the opposite ear without moving your head.
6. Bring the dumbbell to your chest.
7. Lift the knee on the side you just moved to touch the elbow.
8. Circle the dumbbell back in the opposite direction.
9. Bring it to your chest and lift the other knee to the elbow.
10. Alternate sides for the duration of the exercise.