Wellness Warrior

Workout with single dumbbell to best strengthen your core.

A strong core is the foundation of a healthy and fit body. Not only does it improve your overall stability and balance, but it also plays a crucial role in preventing injuries and enhancing your performance in various physical activities. While many core workouts involve the use of specialized equipment, did you know that a workout with single dumbbell can be your ticket to a stronger core? Let’s delve into the world of a workout with single dumbbell and discover how they can revolutionize your core training routine.

Workout With Single Dumbbell

Can you build muscle with dumbbells alone?

Yes, you can absolutely build muscle with dumbbells alone. While many people believe that a gym filled with heavy machines and equipment is necessary to effectively build muscle, dumbbells can be just as effective, if not more so.

In fact, dumbbells offer a wide range of exercises that target different muscle groups and allow for a greater range of motion compared to machines. From bicep curls to shoulder presses, lunges to deadlifts, incorporating dumbbells into your workouts can effectively stimulate muscle growth and improve strength.

With proper technique and consistent training, you can achieve significant muscle gains and sculpt a well-rounded physique using dumbbells alone. So, whether you’re a beginner or an experienced gym-goer, don’t underestimate the power of dumbbells in helping you achieve your muscle-building goals.

Why is it important to control your breathing when working out?

Controlled breathing during a workout is just as important than the actual workout. Most of the time when people work out and they are doing a challenging movement, they tend to hold their breath. I get it, your focus might be somewhere else. But this is why is shouldn’t be.

When you have controlled breaths, you are ensuring that enough oxygen it getting to all the right places. When your muscles receive a constant source of oxygen, your muscles tend to be at their most effective. Moreover, when you don’t control your breathing, you can suffer from dizziness and shortness of breath.

Make sure to Breath in, Breath Out and REPEAT!

Breathing

Complete core workout with single dumbbell:

Remember, every person is different and so also their capabilities. It does not make you weak. Take your time and go at your own pace. If you don’t feel capable to be able to do all the reps as described below, that’s fine. Every single time you pick up your weights, you get stronger. This workout with single dumbbell is just another step on the ladder.

Stay at it and never give up!

Warm Up.

  • 60 Seconds walking in one spot.
  • 50 Seconds Jog in one spot.
  • 40 Seconds Small Jumps (Like jump rope without the rope.)
  • 30 Seconds Mountain Climbers.
  • 20 Seconds Jumping Jacks.
  • 10 Seconds High Knees.

Single Dumbbell Russian Twist.

Sit on the floor and hold the dumbbell with both hands, bringing it close to your chest. Lean back at a 45-degree angle, keeping your back straight. Engage your core as you twist your torso from side to side, touching the dumbbell lightly on the floor on each side. This exercise targets your obliques and deep core muscles, delivering a powerful punch to strengthen your midsection.

20 reps x 3 sets.

Tabata Style: 30 Seconds x 3

Russian Twist

Plank Row.

Get into a high plank position while gripping the dumbbell with one hand. Slowly lift the dumbbell off the ground, retracting your shoulder blades and keeping your elbow close to your body. Lower the weight back down and repeat on the other side. This exercise challenges your core stability while also engaging your back muscles, enhancing your overall strength and tone.

10 per side x 3 sets

Tabata Style: 20 seconds per side x 3

Plank Row

Plank.

Although not done with a dumbbell, this is a great exercise to work into any ab workout. This position is great for strengthening your core, shoulders and lower back. Get low and onto your elbows and toes. Make sure that your elbows are directly beneath your shoulders and that your body is as straight as possible.

I personally like to alternate my times on a plank for example 60 seconds, 40 seconds, 20 seconds and then repeating this 3 times.

30 seconds x 3 sets

Plank

Weighted Sit Ups.

Let’s get back to basics. Lying flat on your back, holding the weight with both hands close to your chest. Feet planted on the floor, slowly get up into a sitting position and control the movement back down again. Make sure to focus on your breathing!

20 x 3 Sets

Tabata Style: 30 Seconds x 3

Sit Ups

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. From a sitting position you are going to lift your legs off the floor and keep your lower and upper body in a v-shap, while your legs are at a 90 degree angle. With both hands, hold a single dumbbell close to your chest. Keep your body as still as possible in this position making sure to engage your core and focus on your breathing!

You can alternate again going 60 seconds, 40 seconds then 2 seconds.

Or 30 seconds x 3.

V Hold

Bicycle Crunches.

To balance it all out, let’s end it off on some bicycle crunches. From a sitting position with your hands placed behind your head, you are going to lean back into a 45 degree angle. You are now going to alternate touching each elbow to the opposite knee, as if riding a bike. Keep your core engaged and BREATH!

15 per side x 3 sets.

Tabata Style: 30 Seconds x 3

Crunches

Conclusion.

Adding a workout with single dumbbell to your core workout routine can provide countless benefits for a stronger and more stable midsection. Whether you’re at home or at the gym, these exercises can be easily incorporated into your fitness regimen without the need for elaborate equipment. However, always remember to start with a weight that is appropriate for your fitness level and gradually increase the load as you progress. So, why wait? Grab that single dumbbell, target your core, and embark on your journey to a fitter, stronger you!

Happy Training,

Your Wellness Warrior!

13 thoughts on “Workout with single dumbbell to best strengthen your core.”

  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!

  2. Pingback: 7 Tips for a morning healthy routine.

  3. Pingback: 7 Deadlift Muscles Being Targeted During Your Workout.

  4. Pingback: The best full lower body workout for strength.

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