DUMBBELLS-ONLY Workout | Full BODYBUILDING Part 2: Core

 







Dumbbells aren't really a popular preference when it comes to working out the core muscles. That is, muscles of your stomach (rectus and transverse abdominis) which in favorable language, known as 6 or 8 pack abs. However, if implemented properly, will give a pro-form of progression with respect to self-weight workouts.

The key role of our discussion sticks to Home Workouts as we all know that it is our primary responsibility to keep us and our loved ones safe from the ongoing Covid-19 pandemic out there by following more social distancing at this time.




Why Dumbbells?


Dumbbells are a great approach to start for beginners (both men and women) as well as pro athletes especially when they are 'weight-adjustable'. They actually are sufficient to promote whole-body workouts with a number of possible exercises keeping benefits as: 

  • Economical free weights for anybody to purchase for personal use.
  • Portable as they are smaller in size.
  • More versatile exercises possible while gym machines allow a specific movement pattern. 
  • Ability to focus on one arm or leg at a time using a single dumbbell.
  • Effective resistance training. 



Choosing the Right dumbbells

Get yourself a pair of dumbbells with good gripping handles and adjustable plates which is beneficial for manually adjusting the weight. There are plenty of choices as well as expert's fair recommendations or you can consider your own good choice.


Important to Understand

These are high endurance exercises, highly effective to rip the core muscles, which are subjected to people who are following a regular exercise course. If you are a beginner and looking for how to gain muscle or burn fat, it is recommended to stick with self-weight exercises or you can also explore 6 Fun EXERCISES You can Do on Your Bed || BURN BELLY FAT



DUMBBELLS-ONLY Workout: Core


Here are 4 exercises to target your muscles at the core-

Note: This site does not own any of the attached videos and they do belong to their owners on youtube.


Dumbbell Side Bends




This exercise majorly targets oblique muscles, followed by back and abdominal muscles. Oblique muscles are responsible for a variety of muscle movements around the spine. If the body stores plenty amount of fat here, your belly will have decreased flexibility. 

Direction: 3 to 4 sets with 25 to 30 repetitions including a minute of break in between.



Dumbbell Plank Row 



Planks are one of the best Isometric exercise, which means it involves muscle engagement without movement. Well, Dumbbell Plank Row strengthens your abdominal and builds a muscular back with involved arm movement. You must include this exercise on your regular workout course for outstanding results. 

Direction: 3 sets with 15 to 20 repetitions including 1 minute of break in between.



Dumbbell Crunch



Above exercise is a good way to target both the upper and lower abdominal muscles at the same time. The leg raise part works your lower abs. And the overhead with dumbbell lift challenges your upper core.

Direction: 3 to 4 sets with 25 to 30 repetitions including 1 to 2 minutes minute of a break in between.


Dumbbell Side Plank




Another perfect example of Isometric Training, the Side Plank strengthens the obliques, however, it is considered to be a full-body exercise that targets the muscles in your hips, chest, and shoulders.

Direction: 30 to 60 seconds of holding position time including 1 to 2 minutes of break in between.

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