Wellness Warrior

The Best Core Workout With Single Dumbbell.

If there’s one thing we all have in common, it’s wanting perfectly lean, sculpted abs. It’s not too far-fetched either. Using a core workout with single dumbbell is the best way to build those sculpted abs in the comfort of your own home. This minimalist approach simplifies your workout routine and also maximizes efficiency by targeting multiple muscle groups with each exercise. Besides, juggling everything in your life can be tough so being able to work out at home is the best way to stay in shape.

core workout with single dumbbell
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Can you build muscle with dumbbells alone?

If there’s one thing I’m certain of, it’s that you can most definitely build muscle with dumbbells alone, I know I have. The great thing is, that you can build core muscles in many different ways, and using dumbbells is a great way to amp up your workout. Dumbbells offer versatility and resistance, allowing you to target your abdominal muscles from various angles and intensities. With the world at your fingertips, you can easily find a great workout program that you can follow along to and work on the core you’ve been dreaming of.

A core workout with single dumbbell for killer abs.

These exercises are a great addition to any core workout you might look into doing. Investing in a good set of dumbbells and a yoga mat is a good place to start. Remember, everyone is different and you need to listen to your body and follow a routine that is in line with your current fitness goals. Remember not to be too hard on yourself either, it takes time to reach the goals you are after and consistency is key!

Warm up exercises to try.

Warming up is the most important part of any workout you are doing. Not warming up your muscles properly before starting with your exercises, can risk causing a serious injury to your muscles or joints. These are a few of my favorite warm up exercises to do when I’m going to focus on my core muscles. I suggest using a back warmer in winter to help keep those muscles warm and ready for training.

  • Standing torso twists.
  • Deadbugs.
  • Plank with shoulder taps.
  • Bird dog.
  • Cat-Cow.
  • Arm swings.
  • Jumping jacks.
  • Jump rope.
  • Knee hugs.

Single dumbbell russian twist.

This is a dynamic core exercise that targets the obliques, rectus abdominis, and deep stabilizing muscles of the core. The resistance from the dumbbell adds intensity to the movement, forcing your core muscles to work harder to maintain stability and control throughout the exercise. You can use either a single dumbbell or a kettlebell to do this exercise.

To do a russian twist, sit on the floor with your knees bent and feet flat, holding a dumbbell with both hands at chest height. Lean back slightly to engage your core muscles and lift your feet off the ground for an added challenge. From this position, twist your torso to one side, bringing the dumbbell towards the floor beside your hip. Return to the center and twist to the other side, alternating sides for the desired number of repetitions.

Try doing 15 reps and repeat for 3 sets.

Plank row.

The plank row is a compound exercise that not only targets the core muscles but also engages the upper body and stabilizes muscles. This exercise is a great way to work on core and upper body muscles and you don’t even need to gym to get the lean physique you’ve been working towards.

To do a plank row, start in a high plank position with your wrists directly under your shoulders and a dumbbell placed on the floor beside your right hand. Engage your core to keep your body in a straight line from head to heels. Then, lift the dumbbell off the ground with your right hand, pulling your elbow towards the ceiling in a rowing motion while maintaining a stable plank position. Lower the dumbbell back to the ground and repeat the movement on the opposite side.

Try doing 15 reps per side and repeat for 3 sets.

plank row workout with single dumbbell

RELATED: The Best Lower Chest Exercises With Dumbbells.


Of course, I had to add a plank in here, it’s the best core exercise you can do. Obviously, you can hold a dumbbell in your hand while doing a plank, but you can put it on your lower back to help add a challenge. Adding a dumbbell to your plank routine, can intensify the exercise and target your core muscles even more effectively. This exercise strengthens your core muscles and improves stability and endurance throughout your entire body.

To do a plank, start in a forearm plank position with your elbows directly beneath your shoulders and your body forming a straight line from head to heels. Place the dumbbell on your lower back. Engage your core and hold the plank position.

60 seconds, 40 seconds, 20 seconds and repeat for 3 sets.

Weighted sit ups.

When you think about core muscles, one of the first exercises that comes to mind is sit ups. Weighted sit ups are an excellent way to take your core workout to the next level and challenge your abdominal muscles in new ways. The added resistance of the dumbbell increases the intensity of the sit up, forcing your core muscles to work harder to lift and lower your torso.

To do weighted sit ups, start by lying on your back with your knees bent and feet flat on the floor. Hold a dumbbell securely against your chest with both hands. Engage your core as you lift your torso off the ground, bringing your chest towards your knees. Control the movement on the way down to maximize the effectiveness of the exercise.

Try doing 20 reps and repeat for 3 sets.

V hold.

Or as I like to call it, Pray & Stay. Joking! But it is quite a tough one, especially if you are just starting out. If you’re a beginner, I wouldn’t suggest using a dumbbell yet, but if you are more advanced, adding a dumbbell to your workout can take your workout to the next level. The weight of the dumbbell adds resistance to the exercise, making it even more effective at targeting the muscles of the core, including the rectus abdominis and obliques.

To do a V-hold, sit on the ground with your legs extended in front of you and hold a dumbbell in both hands. Lean back slightly, balancing on your sit bones, and lift your legs off the ground, bringing them towards your chest. At the same time, extend your arms straight out in front of you, parallel to the ground. Hold this V-shaped position for as long as you can while keeping your core engaged and your back straight.

60 seconds, 40 seconds, 20 seconds and repeat for 3 sets.

v hold

RELATED: 7 Best Bench Ab Exercises For A Killer Core Workout.


You might feel a little silly when doing these, but they sure do work well. Woodchoppers are great for targeting the obliques, rectus abdominis, and lower back. Make sure to choose the right weight of your dumbbell to avoid causing an injury to your lower back. Keep your core engaged throughout the exercise and remember to breathe.

To do woodchoppers, stand with your feet shoulder-width apart and hold a dumbbell with both hands at one side of your body. Engage your core as you rotate your torso and raise the dumbbell diagonally across your body, finishing with your arms extended overhead on the opposite side. Control the movement as you return the dumbbell to the starting position. This exercise mimics the motion of chopping wood, making it not only a great way to strengthen your core but also to improve functional strength and rotational power.

Try doing 20 reps and repeat for 3 sets.

Side bend.

This is a great standing exercise to get those core muscles going. This exercise targets the obliques helping to enhance lateral stability and improve posture. Again, focus on not using dumbbells that are too heavy to avoid an injury to your lower back. Remember to focus on your breathing and choose your weights accordingly.

To do a side bend, stand tall with your feet hip-width apart and hold a dumbbell in one hand, letting it hang by your side. Keep your core engaged as you slowly lean to the side, lowering the dumbbell towards your knee while maintaining a neutral spine. Use your oblique muscles to control the movement and return to the starting position.

Try doing 15 reps and repeat for 3 sets.


Who needs fancy gym equipment when you have a core workout with single dumbbell and the determination to challenge your core? Adding these exercises into your routine can help you build a stronger, more stable midsection without ever stepping foot in a gym. This is the best way to make sure you have the flexibility and freedom to train your core wherever you want.

Happy Training,

Your Wellness Warrior!

15 thoughts on “The Best Core Workout With Single Dumbbell.”

  1. Such a great list of core workout exercises! I hope to work up to the plank row – not there yet hope to follow the advice in this article and get there soon!

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