Strengthen and tone your entire body, including your core, with this exercise routine that features five dumbbell exercises
Looking to strengthen your core and improve your overall fitness? Fitness trainer Tanya Poppett has a 20-minute workout routine that targets your mid-body muscles while also strengthening your upper and lower body.
The best workout is designed to provide a comprehensive strength training session, taking approximately 20 minutes to complete. Each exercise in the routine should be done for 10 repetitions. The routine sequence should be repeated four times for a full-body workout.
What You'll Need
To perform this workout, you'll need a set of dumbbells. Our guide to the best adjustable dumbbells can assist in choosing weights for the workout.
The Exercises
- Planks: This classic core exercise strengthens your entire mid-section. Start in a push-up position, with your elbows on the floor and your body in a straight line. Hold for 30 seconds.
- Bird-Dogs: Start on all fours, with your hands under your shoulders and your knees under your hips. Lift your right arm and left leg off the ground, keeping your back straight. Lower them back down and repeat with the opposite arm and leg.
- Side Leg Lifts: Lie on your side with your legs stacked. Lift your top leg off the ground, keeping it straight, and lower it back down. Repeat for 10 repetitions, then switch sides.
- Mountain Climbers: Start in a high plank position. Bring your right knee towards your chest, then return it to the starting position. Repeat with your left knee. Continue alternating for 10 repetitions.
- Glute Bridges: Lie on your back with your feet flat on the floor, hip-width apart. Lift your hips off the ground, pushing through your heels, and lower them back down.
Benefits of Core Strengthening
Core muscles are responsible for balance, stability, posture, and movement in the spine. They play a significant role in every movement, transferring power between the upper and lower body. A strong core reduces the risk of back pain and improves overall fitness. Regular core strengthening exercises are beneficial for overall health and well-being.
This 20-minute workout routine from Tanya Poppett challenges your legs, arms, and mid-body muscles, providing a well-rounded strength training session. By incorporating these exercises into your routine, you can strengthen your core and improve your overall fitness.
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