Club Benefits
I'm all for crunches, sit-ups, and planks if you want them, but there are other ways to build a strong core that don't involve them. This includes functional compound exercises that build better balance, stability, and power by recruiting multiple muscles, all firing together.
So let go of traditional ab workouts just for now, and give today's workout a try. The moves will still challenge those all-important core muscles, the ones you need to move well without injury, but you'll also work some other big-hitter muscles as well.
Article continues belowWatch: 3-move routine you can try with a dumbbell
As mentioned, you need one or two dumbbells for this routine, depending on whether you want to work one side at a time or both sides together. It only takes 15 minutes to complete, so you can adopt an exercise snacking mindset and get this done at any point you have time spare.
I love unilateral training because it creates instability by working muscles independently to balance. If you find your left side much weaker, for example, your right side could be overworking to pick up the slack, creating muscular imbalances that could lead to tension and injury.
This way, your body has nowhere to go, so use a weight that you can maintain good form with for both sides, not your stronger side.
The workout below is an EMOM, which means Every Minute On the Minute. Perform 2 reps of your alternating V-sit (per side), followed by 2 reps of your renegade row (per side). For the remainder of the minute, perform maximum reps of your get-up.
On the second minute, add 2 reps, completing 4 reps of each move, then returning to the get-ups for the remainder of the minute. Continue for 15 rounds, totaling 15 minutes, adding 2 reps to the exercises each round (2,4,6 etc.) and aiming for maximum reps on your get-ups.
You want to get around 10-15 seconds of rest before the next minute begins, so cut yourself off at 45 or 50 seconds to breathe before you start again.
1. Alternating V-sits
V-sits are an out-and-out core strengthener, working the rectus abdominis (the "six-pack") and the external and internal obliques, which sit along the sides of the torso, running from the lower ribs down to the pelvis.
Your hip flexors will also be active to assist lifting your legs into the air, plus your quads and lower back (for stabilization). It will challenge your balance and coordination as you lift your upper back and reach with one arm and lift your opposite leg to meet your hand.
The full variation involves lifting both hands and feet at the same time, but today, let's focus on alternating. Start with your bodyweight, then when you feel comfortable, hold a dumbbell in one hand. Remember to switch arms.
- How to do v-sits step-by-step for beginners
2. Dumbbell Turkish get-ups
The Turkish get-up is a full-body torture (in a good way) but takes plenty of core activation to keep you stable and balanced as you move from lying on your back to standing up, all while holding a weight extended overhead.
I recommend starting light until you feel comfortable with each step of the get-up, then adding weight.
You'll extend the weight overhead, then perform a sit-up, resting on your hand in the upright position. From here, you'll draw your hips upward to create enough space to swing your leg under to a half-kneeling position. Stand, keeping the weight secure overhead the entire time with your gaze following the dumbbell; reverse the movement all the way back down again.
There's a certain amount of skill and control required for this move to work, and you'll test shoulder stability and hip mobility as well as core strength. Try to move slowly and don't rush.
- How to do Turkish get-ups step-by-step for beginners
3. Dumbbell renegade rows
Renagade rows work your back and biceps, but also require you to stay stable and balanced in a plank position while you row, meaning your entire body is active, including your arms, shoulders, chest, hips, glutes, quads and hamstrings.
You'll need to focus on anti-rotation to keep your body facing the mat as you row without turning to one side. Think about headlights beaming out of your hips and shining spotlights on your mat below.
Stay light on the balls of your feet and practice contracting as many muscles as you can to maintain a strong plank position while you row one weight toward your hip. I would start with a lighter weight until you feel confident, then add load. Avoid lifting your hips too high into the air or dropping them toward the mat, as this signals a lack of core engagement.
- How to do renegade rows step-by-step for beginners
The 'why'
A strong midsection means you can move better and handle more load as you are in a stronger position to stabilize and balance your body. A strong core, including your hips and glutes, which are stabilizers, can also reduce lower back pain and boost posture, whether you're a gym bunny or a runner.
If you're new to workouts, take it slow and check your form with a personal trainer. You can reduce or maintain the same reps at any time, or drop the load (or scrap dumbbells altogether) in favor of being intentional and effective with the exercises. Either way, it's a great workout for all levels, as long as you get to know the movements first.
You can also learn the difference between abs versus core muscles to help you understand which muscles are important to you and why (spoiler: all of them!)
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