Building a strong core is probably one of the most common goals among my personal training clients.
It’s a great goal to have. Strengthening the abdominal muscles supports the spine and pelvis and helps the body move effectively with less risk of injury.
And you don’t need to spend hours doing core exercises to see results. Just 15 minutes two to three times a week is enough.
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To help you meet that target, I’ve created a 15-minute dumbbell core workout. It targets every layer of the core from the deep stabilizing muscles to the visible abs, while challenging your balance and coordination.
All you need are a pair of light dumbbells, a medium or heavy dumbbell, and a mat.
How to do my 15-minute dumbbell core workout
The moves:
- Dumbbell dead bug
- Kneeling front raise
- Russian twist
- Sit-up circle
- Plank pull-though
Do each exercise for 40 seconds, followed by a 20 second rest. Complete three sets of each exercise before moving on to the next. The workout will take 15 minutes in total.
1. Dumbbell dead bug
Sets: 3 Time: 40sec Rest: 20sec
- Lie on your back holding light dumbbells above your shoulders with your arms extended.
- Lift and bend your knees so they are directly above your hips and are bent to 90°.
- Engage your core, gently pressing your lower back into the mat.
- Slowly lower your right arm behind you while lowering and extending your left leg.
- Pause when your hand and foot are just above the floor, then return to the start with control.
- Repeat on the other side, alternating sides with each rep.
Form tips: The movement should be slow and controlled. It’s important not to arch your back. If this happens, don’t lower your arm and leg so far. You can also do this move without dumbbells until you build up strength.
2. Kneeling front raise
Sets: 3 Time: 40sec Rest: 20sec
- Kneel holding the ends of one dumbbell against your thighs.
- Engage your core and lean back until you feel some tension in your quads.
- Keeping your back straight and arms extended throughout, raise the dumbbell to shoulder height.
- Slowly lower the dumbbell to the start.
Form tips: Don’t use momentum to swing the weight up. Keep the movement slow and controlled and start with a light weight. If you can’t maintain a straight back, or you feel twinges in your back, don’t lean back until your core is stronger.
3. Russian twist
Sets: 3 Time: 40sec Rest: 20sec
- Sit on the mat with your knees bent and heels on the floor, holding a dumbbell by the handle in both hands in front of your chest.
- Engage your core and lean your torso back slightly.
- Maintaining the angle of your torso, rotate your torso and the dumbbell to the right.
- Return to the center and continue to rotate to the left in a smooth movement.
- Continue rotating from side to side.
Form tips: Don’t round your back. Make sure you are moving your torso and not just your arms.
4. Sit-up circle
Sets: 3 Time: 40sec Rest: 20sec
- Lie on your back with your knees bent and your feet flat on the floor, and your fingertips touching the sides of your head.
- Engage your core and lift your head and shoulders just off the floor and gaze at the ceiling, keeping your neck in a neutral position.
- Use your abdominal muscles to circle your head and shoulders.
- Change direction halfway through the 40 seconds.
Form tips: Don’t lift your head with your hands—the movement needs to come from your abs, not your neck. If this is too challenging to start, lower your head and shoulders back to the floor between circles.
5. Plank pull-through
Sets: 3 Time: 40sec Rest: 20sec
- Get on your hands and knees, with a dumbbell just below your left hand.
- Engage your core and step your feet back so your body is in a straight line from your head to heels, and your shoulders are stacked over your wrists.
- Lift your right hand and reach across to pick up the dumbbell and move it to the right.
- Return your right hand to the floor and repeat on the other side.
- Continue, alternating sides with each rep.
Form tips: This is an anti-rotation exercise, which trains your body to resist being pulled out of position, so keep your torso and hips as still as possible throughout. Widen your stance to make it easier.