Sep 3, 2015: When it comes to carving a six-pack, it doesn’t come much simpler than these five core exercises for men, which you only need one dumbbell to do.
A one-dumbbell routine that hits every muscle in your all-important core, allowing you to blitz your obliques, abs and back with a handful of carefully-selected moves. And if worse comes to worst and all the dumbbells are in use, you can do this workout with a weight plate or kettlebell.
How To Do Workout
Rest: between circuits 90sec
Weight: Beginner – 8kg, Intermediate – 12kg, Advanced – 16kg
Lie on the floor, holding a dumbbell on your chest. Contract your abs to lift your shoulders and curl your chest towards your knees. Pause at the top and squeeze your abs, then lower slowly to the start.
Sit on the floor with your feet in the air and knees bent, holding a dumbbell in both hands in front of your sternum. Keeping your core braced and arms straight, rotate to one side. Then twist the other way. Return to the start again to complete one rep.
Stand with your core braced, your back straight and your shoulder blades retracted, holding a dumbbell in one hand. Lean to the side the dumbbell is on, then return to vertical. Finish all your reps on one side, then switch hands.
Hold the dumbbell with both hands up and to one side of your head with arms outstretched. Chop the dumbbell down across your body and squat as you go, so the dumbbell ends up beside your opposite shin. Return to the start and repeat. Finish all your reps on one side, then switch sides.
Holding the end of the dumbbell in your fingers with your feet just wider than shoulder-width apart, bend your knees and at your hips slightly, and swing the dumbbell back through your legs. Pop your hips forwards and swing the dumbbell back up to eye level. If you’re using an adjustable dumbbell, make sure the plates are secure.