7 Dumbbell Exercises That Work Your Core

It's no secret that strengthening your core is a great thing to do. When I say core, I'm talking all the muscles that make up the trunk of your body—the ones that support your spine and keep your body upright, allow you to twist to the side, and stabilize your body when you lift something heavy (be that a weight or a suitcase). A strong core is not only incredibly helpful for developing your overall strength and fitness, but it's just essential for everyday life. It can even help reduce lower-back pain. Basically, we can all benefit in some way from some regular core-strengthening work.

Now, there are obviously tons of core exercises you can do, and you probably know a handful already. But if you're looking for some new ideas, we've got you covered. Sure, traditional core exercises, like mountain climbers, leg lifts, and planks, are great. They get the job done. I, however, tend to get a little bored of doing the same things over and over again. Of course, consistency is a good thing, and also a great way to track your progress—but let's be honest, sometimes we all just need a new challenge to keep our fitness routines feeling fresh and exciting.

If you're looking for a new, challenging way to work your core, give the below dumbbell exercises a try. They all involve added weight, so they're great for anyone who already feels comfortable doing bodyweight exercises with proper form and wants to add some extra resistance. These moves are also compound exercises, which means that they work multiple muscle groups at once. So instead of only focusing on your core, you'll work that area while also getting in a little bonus strength work in areas like your arms and back. By engaging more muscles at the same time, everything becomes a bit more challenging and requires you to

really focus on what you're doing—which means you won't just breeze through the movements, and instead, will really put your mind into your workout.

You'll also notice the majority of these moves have you working on one side at a time. These type of exercises, called unilateral moves, challenge your balance and require your core to work a bit harder to keep you stable. You don't want to go wild with throwing your balance drastically off-kilter when you're lifting weights for the sake of core strengthening (it's not really safe and oftentimes can work against you) but including a few unilateral moves in your routine is a great way to develop that skill (stability) safely and effectively.

Since these dumbbell moves are pretty varied, 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. Or, you can choose one or two to swap for a similar exercise you're already doing but don't feel jazzed about anymore. Try starting with a medium-weight set of dumbbells, and increasing the weight as your get stronger. Here's some more info on how to choose the right weight for your body and current fitness level.

Demoing the moves below is Amanda Wheeler, a certified strength and conditioning specialist and cofounder of Formation Strength, an online women’s training group that serves the LGBTQ community and allies; Cookie Janee, a background investigator and security forces specialist in the Air Force Reserve; and Rachel Denis, a powerlifter who competes with USA Powerlifting and holds multiple New York state powerlifting records.

Renegade Row With Push-up

Start in a high plank holding a dumbbell in each hand on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you wider than hip-width apart (it'll help with stability), and your core and glutes engaged. This is the starting position.
Pull your right elbow back to do a row, raising the dumbbell toward your chest and keeping your elbow close to your torso. Keep your abs and butt tight to prevent your hips from rocking.
Lower the weight back down to the starting position.
Bend your elbows and lower your chest to the floor to do a push-up.
Push back up to plank position.
Then, pull your left elbow back to do a row, raising the dumbbell toward your chest and keeping your elbow close to your torso. Keep your abs and butt tight to prevent your hips from rocking.
Lower the weight back down to the starting position.
Do another push-up. This is 1 rep.

Targets the deltoids, pecs, latissimus dorsi, triceps, biceps, and core.

Single-Leg Reverse Fly

Stand with your feet about hip-width apart. Hold a weight in each hand with your arms resting along the sides of your legs, palms facing in.
Lift your right leg straight out behind you and hinge forward at the hips until your torso is parallel to the floor. (Depending on your hip mobility and hamstring flexibility, you may not be able to bend so far over.) Gaze at the ground a few inches in front of your left foot to keep your neck in a comfortable position. The weights should be hanging down toward the floor.
With a slight bend in your elbows, slowly lift the weights up and out to the sides until they're in line with your shoulders.
Then, lower them back down with control. This is 1 rep.

Targets the deltoids, rhomboids, trapezius, and core.

Alternating Overhead Press

Stand with your feet about hip-width apart. Hold a weight in each hand and rest them at shoulder height, with your palms facing forward and your elbows bent. This is the starting position.
Press one dumbbell overhead, straightening your elbow completely. Make sure to keep your core engaged and hips tucked under to avoid arching your lower back as you lift your arm.
Slowly bend your elbow to lower the weight back down to the starting position.
Repeat this movement with the other arm. This is 1 rep.

Targets the deltoids, trapezius, and triceps.

Russian Twist

Sit with your knees bent out in front of you, feet flexed, and heels on the floor.
Hold one dumbbell in front of your chest, and lean your torso back until you feel your abdominal muscles engage.
Slowly twist your torso from right to left. Remember to keep your core tight (and breathe!) throughout.

Targets the core, specifically the obliques and rectus abdominis.

Reverse Lunge With Twist

Stand with your feet shoulder-width apart. Hold one dumbbell at your chest with both hands, gripping it on each end. This is the starting position.
Step back (about 2 feet) with your right foot, landing on the ball of your right foot and keeping your heel off the floor.
Bend both knees to create two 90-degree angles with your legs. Your chest should be upright and your torso should be leaning slightly forward so that your back is flat and not arched or rounded forward. Your right quad should be parallel to the floor and your right knee should be above your right foot. Your butt and core should be engaged.
Slowly rotate your torso to the left. You should feel a nice stretch in your midback.
Twist back to center, and then push through the heel of your left foot to return to the starting position.
Repeat on the other side, stepping back with your left foot, lowering into a lunge, and then slowly rotating your torso to the right.
Twist back to center, and then push through the heel of your right foot to return to the starting position. That's 1 rep.

Targets the gluteus maximus, quadriceps, soleus (calf), and core, specifically the obliques.

Wood-chop

Stand with your feet wider than hip-width apart, core engaged, holding a dumbbell by your left leg.
Raise your arms diagonally in front of your body to the upper right of your reach, allowing your torso and toes to naturally rotate to the right as you twist.
Now “chop” the weight down to the left, bringing it across the front of your body and aiming for your left ankle, allowing your torso and toes to naturally rotate in that direction. Focus on keeping your lower body stable and rotating from your core. This is 1 rep.
Do all your reps on one side, and then switch sides and repeat.

Targets the core, specifically the obliques.

Single-Leg Deadlift

Stand with your feet together, holding a weight in each hand in front of your legs. This is the starting position.
Shift your weight to your left leg and while keeping a slight bend in your left knee, raise your right leg straight behind your body, hinging at the hips to bring your torso parallel to the floor, and lower the weight toward the floor.
Keep your back flat. At the bottom of the movement, your torso and right leg should be almost parallel to the floor, with the weight a few inches off the ground. (If your hamstrings are tight, you may not be able to lift your leg as high.)
Keeping your core tight, push through your left heel to stand up straight and pull the weight back up to the starting position. Bring your right leg back down to meet your left, but try to keep the majority of weight in your left foot.
Pause there and squeeze your butt. That's 1 rep.
Do all your reps on one leg, and then repeat with the other leg.

Targets the gluteus maximus, hamstrings, quadriceps, and core.

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