Use This Dumbbell Core Workout To Chisel Belly Fat
Get a strong core and build a rock-hard six pack with this dumbbell core
workout.
By now everyone knows that the best way to correctly build a six pack is
putting big focus on exercise and even bigger focus on diet. Having a
clean diet regime and carrying lower fat percentage in your body will
reward you with a great well-built physique.
Although a well-tailored diet is pretty important, you also have to put
an effort when you train to get awesome six pack abs and a strong
core.
For this dumbbell core workout, getting only one dumbbell will be morе
than enough. And in all honesty, it is a wise decision to start out with
only one, since it’s the only thing you need for a great quality
workout.
By following this ab workout listed below, the statement above will be
proven true. Not only is your whole core going to be thoroughly worked
with a plethora of moves designed to shape your oblique muscles and your
abs, but your back will benefit from this core workout as well.
All of this can be achieved with only one singular dumbbell. Also, by
using the money you saved by skipping on getting an extra dumbbell, you
can get to work on upgrading your home workout kit by shopping for more
workout equipment. A kettlebell would be a great next step!
THE DUMBBELL CORE WORKOUT PLAN
Onto the point of the matter. The dumbbell core workout listed below is a
simple circuit workout. You need to do the following exercises in order,
perform 15 reps of a lift and continue to the next one without a break in
between.
When you finish with the final move, rest for 60 seconds and then repeat
for six circuits in total. To make the circuit easier you may want to
start with a lighter weighted dumbbell, or if you want a challenge start
with a heavier one.
Listed below is the full workout you will be doing.
DUMBBELL WEIGHT
The weight you should start out differs whether you are a beginner,
intermediate or advanced in fitness:
Beginner: 15lbs
Intermediate: 25lbs
Advanced: 33lbs
DUMBBELL SWING
Reps 15 NO REST
To do this exercise you need to hold the dumbbell in both of your hands
and then bend from the hips to in turn lower the weight between your legs.
Afterwards push your hips forward and raise the dumbbell to your shoulder
height and reverse back to the start and repeat.
This is an alternative way to do a classic kettlebell swing exercise that
pretty much offers similar, if not the same, benefits. The basis of this
move which is the so called hip hinge is a crucial foundational bodyweight
movement that you should definitely work on refining before you start any
weight training plan.
SIDE BEND
Reps 15 NO REST
First off you need to stand up straight and hold the dumbbell in one
hand. While you are keeping your chest up, lower the weight as this will
hit your oblique muscles. Finish with all the reps and repeat while
holding the dumbbell in the opposite hand.
To develop the obliques correctly and enough this is one of the best
exercises for targeting that specific area. Most ab workouts steer towards
focusing on crunches which would bring to an imbalance in definition of
the muscles. Having strong obliques will provide a base of rotational
strength which is crucial for players of contact sports or in manual labor
jobs.
DUMBBELL WOODCHOP
Reps 15 NO REST
While holding the dumbbell weight in both hands to one side you need to
squat. Then raise the weight across your body up to head height then bring
it back down again. Complete the reps and then repeat on the other
side.
This is another good example of a move that targets the obliques. Not
only that since this also gives you major improvement in your body’s
coordination and core strength because you need to not rotate your torso
while doing so.
LEG RAISES
Reps 10 NO REST
To do this move your starting position must be lying on the floor while
having the dumbbell gripped between your ankles. At the same time you
press your back flat against the floor you need to lift your legs up to an
approximate 45 degree angle and then lower back down again. Repeat until
all reps are finished.
As to why you should be doing this – leg raises are amazing for working
out your lower abs area and your hip flexors all the while keeping a
straight spine which is great for working your lower back.
DUMBBELL CRUNCHES
Reps 15 NO REST
You need to lie back flat onto the floor with your knees bent. All the
while holding the dumbbell weight to your chest with both hands.
Afterwards use your upper abs to raise your torso and then lower it slowly
to the starting position. Repeat.
This exercise is the best way to test your fundamental core strength and
at the same time provides great stimulation to the abdominal muscles. If
you think you can take the challenge and up the difficulty of this
exercise the only way is to add weight to it. Choose a weight that you are
able to do eight to ten reps with, and then do the exercise using your abs
muscles and not the hip flexors.
RUSSIAN TWIST
Reps 15 Rest 60sec
Begin from the crunch position but this time keep your feet off of the
ground. Then, rotate back and forth while keeping your abs braced. A rep
of this consists of a twist from one side to the other.
The Russian twist is a great exercise to stimulate the upper and lower
abs since it puts a giant strain on both of them while your feet are off
the ground. Meanwhile the twisting movement includes the obliques which
are incredibly important when stabilizing the body on heavy, strenuous
compound lifts.
