Core Workouts With Dumbbells

Core workouts centered on anti-lateral-flexion and trunk-control patterns, paired with low-equipment floor work so you can build stronger bracing, better force transfer, and sustainable progression.
All filters2CoreRemove Core filterDumbbellRemove Dumbbell filter
Set load units

Workout 1

4 exercises10 sets

Core Workouts With Dumbbells Template

Abdominals

A practical core template using dumbbell side-bend loading plus bodyweight trunk-control work to improve stability, strength endurance, and progression quality.

  1. 1
    Dumbbell Side Bend
    anatomy
    1Exercise

    Dumbbell Side Bend

    Rest 1m 15s

    • 112 reps x 16 kgRIR 3
    • 212 reps x 16 kgRIR 2
    • 312 reps x 16 kgRIR 1

    Keep hips square and avoid leaning forward. Move through controlled lateral flexion and return under control.

  2. 2
    Dead Bug
    anatomy
    2Exercise

    Dead Bug

    Rest 45s

    • 110 reps x 0 kgRIR 3
    • 210 reps x 0 kgRIR 2
    • 310 reps x 0 kgRIR 2

    Press lower back gently toward the floor and keep ribs down while reaching long through heel and hand.

  3. 3
    anatomy
    3Exercise

    Spiderman

    Rest 45s

    • 18 reps x 0 kgRIR 3
    • 28 reps x 0 kgRIR 2
    • 38 reps x 0 kgRIR 1

    Move slowly, keep shoulders stacked over hands, and avoid trunk sway.

  4. 4
    Side Plank
    anatomy
    4Exercise

    Side Plank

    Rest 1m

    • 140s

    Create a straight line from head to heel and keep top hip stacked.