Core Strength Exercises: dumbbells edition. I’m going to show you a core strength routine you can do at home with just one or two dumbbells, including video tutorials. If you want to stick around after that, I’ll explain a little more about abdominal and core anatomy.
First things, first though!
Core workouts and ab training are all the rage these days. To be honest, it probably never goes out of style, but in summer, people are a little more aware of their abs. There are beach trips, bikinis, and less clothing, because, let’s be real: if you are in Austin, Texas, like I am, it is hot!!
Two quick things to note:
1- “Core” refers to your whole trunk region. Core is abs, back, and a lot of quality core work truly involves glutes and limbs. Core is not just ab muscles. Some of these exercises will be more typical ab work, but when I reference core, I am talking about the whole core, not just abs.
2 – Core strength is great for many reasons, not just aesthetics. To be clear, I totally get aesthetic goals too. I want you to love how you look! But please also know having a strong core is also great to help you live with a healthy, pain free back. No exercises can really “bullet-proof” or “injury proof” you, but having a strong core will help you fight having a sedentary job, which many of us do, and help us keep pain at bay.
Alright, so here we go! On to the core strength exercises!
Core Strength Exercises: Dumbbells
Below you’ll see 6 exercises and 3 stretches. I’ll split them up into supersets, meaning you’ll alternate two exercises and finish those before moving on to the next. You’ll finish with the 3 stretches. Start with 3×5-10 (3 sets of 5 to 10 reps each). You can modify if you need.
For example, you’ll see crunches (A1) and Bicycle crunches (A2). Do A1, then A2. Then A1, then A2, until you’ve done all the sets you were aiming to do. Then move on to the B exercises.
A1. Crunches
- lay on your back, supporting your head if you choose
- using your abs, think about bringing your ribs closer to your hip bones
- this is not a sit-up; it’s a partial range of motion crunch
A2. Bicycle Crunch
- lay on your back, with your knees bent and feet off the ground
- hands can be by your ears or crossing your chest
- extend your left leg straight, and twist your left shoulders toward your right knee
- alternate, bringing your left knee back in, and extending your right leg
- now, crunch your right shoulders toward your left knee
B1. Turkish get up sit up
- lay on your back on the floor
- start with no weight or a very light (5 pound) weight
- extend your right arm straight (with the weight, or no weight), like it’s helium toward the ceiling
- bend your right knee with foot flat on the floor
- extend your left arm and leg out to your side at about a 45° angle on the floor
- push through your right foot, pushing the dumbbell/hand to the ceiling
- use your core to roll up on to your left elbow
- your finish will be when you are sitting, right arm straight toward the sky, and left arm on the ground. Back straight!
- now roll back down and repeat
This sounds complicated but you’ll get the hand of it. Think of it like a weighted, cross body dumbbell crunch.
B2. Bird Dog
- start in 4 point position (hands and knees on ground, knees under hips, hands under shoulders)
- control your torso so your back is flat and tight
- pretend you are balancing red wine on your back and wearing your favorite white cashmere $$$ shirt
- extend your right arm trying to resist movement in the torso
- return to start position
- repeat with all limbs
- to increase the challenge, do right arm + left leg together, then left arm + right leg at the same time
If you wanna get super crazy here, set up like normal, then pick your knees up off the ground just an inch. This is way hard! Let me know if you try this 🙂
C1. Plank position weight drag
- start at the top of pushup position (arms straight)
- keep your body in a straight line from shoulders to heels
- position a weight under your left armpit/chest area
- with your right hand, drag it under to your right side
- now, with your left hand, drag the weight from the right side of your body back to the left side
- that is one rep. You’ll feel your whole body with these! 🙂
If you want more plank exercises, here’s a whole bunch of them!
C2. Russian Twist
- sit on the floor with your knees bent and feet flat
- hold a dumbbell or light weight right on top of your chest with both hands
- lean back slightly until you form a V-shape between your torso and thighs
- rotate your torso to the right, until your shoulders face that direction
- rotate back toward the center, then the left
- weight stays right on your chest, not out in front of you
- you might feel your hip flexors here and that’s ok
- that is one rep
D1. Hip Stretch
- lay on your back
- extend your left leg over toward the right side of your body
- your shoulders will be flat on the ground but your hips will be shifted to your right side
- sit into this position for 20-30 seconds
- then bring your left leg back to your flat starting position, and repeat with your right leg
D2. Child’s Pose
- start from a 4 point position on the ground
- knees will be wider than your hips
- bend at the hips and knees to sit back on your legs
- rest your head on the ground (on a clean mat or a paper towel, please please)
D3. McKenzie Press
- lie face down on the floor or a mat (prone position).
- lace your hands under your chest, as if setting up for a push-up
- keep your legs straight and relaxed with the tops of your feet on the ground.
- slowly press your upper body up using your arms, while keeping your hips on the ground.
- extend your elbows as much as your flexibility and comfort allow.
- keep your back muscles relaxed—let your arms do the work.
- unclench your glutes!
- hold at the top for 1–2 seconds, then lower back down slowly.
- repeat for 5–10 reps
Note for the McKenzie press: stop if pain worsens or spreads down the legs.
Do not force the extension—go only as far as is comfortable.
Important Tips for the Dumbbell Core Exercises
Focus on quality here. I’d rather you get the movement down really well, and focus on quality. THEN you can add lighter weights, or one light weight. The focus is going to be on the mind-muscle connection here. For example, when you crunch, think about making it a very good quality rep where you feel your abs, rather than just moving your shoulders from point A to point B.
Depending on your fitness level and equipment availability, you can actually even do a lot of these without weights, or just body weight. You can add this to your home workouts!
What Muscles Do Core Exercises Work?
Now let’s discuss each exercise. I’ll explain why I chose them, and what muscles they work. As I mentioned above, the core muscles are a crucial group that support your entire body, helping with daily activities, sports performance, and overall fitness goals.
A strong core improves balance, core stability, and reduces the risk of injury, especially lower back pain. The main abdominal muscles include the rectus abdominis, responsible for what people call upper abs and lower abs; the transverse abdominis, one of the deep core muscles that stabilize the spine; and the external obliques, important for rotational strength.
Core muscles that are typically considered “back” muscles are the erector spinae, which run alongside the spine. Also in the core and acting around the spine are the quadratus lumborum, multifidus, and latissimus dorsi (lats).
Core strength doesn’t come from just doing ab workouts; it involves core training that targets multiple muscle groups. Using a pair of dumbbells, exercises like the dumbbell Russian twist, dumbbell side bend, and plank row are some of the best core exercises for a stronger core.
Here’s a whole leg workout you can do with dumbbells at home.
Try These Core Strength Exercises!
There you have it! These are some of the best dumbbell exercises for your core, and it can all be done with a single dumbbell.
A dumbbell abs workout can be a great way to challenge your core moves, especially when using progressive overload with heavier weights or added weight from an adjustable dumbbell.
Whether you’re at the starting position of your fitness journey or training for better performance, combining bodyweight exercises, dumbbell workouts, and proper nutrition will lead to visible abs and a better balance between upper body strength and lower body stability. Always use proper form, keep your shoulder blades engaged, and remember—light weight with control often beats sloppy reps with heavier weights.
Let me know how you like this core routine if you do it! I love hearing what works for people and what you learn from it.
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Message me here for a free consult about personal training in Austin, Texas, or here for online personal training, and we’ll discuss your goals, background, equipment availability, schedule, and exercise preferences.
Let’s get you strong and healthy! đź’Ş
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About the author
Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.
