4 light dumbbell exercises to strengthen your core

The core is a vital part of the body. It stabilises the body, allows you to move in any direction and helps maintain balance without a reduced risk of falling. A weak core can also cause poor posture and prevent you from engaging in sports-related tasks and normal everyday activities.

Thus, keeping the core trained and active helps maintain its strength. And for this hitting the gym is not the only way out, you can perform some simple exercises daily at home with the help of dumbbells. Trainer Xanny Vargas from Chuze Fitness shared four light dumbbell moves for the mid-body muscles that also target balance and stability with Fit&Well. Here are the four moves.



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Standing good mornings

Stand with your feet hip-width apart while holding one dumbbell with both hands. Now bend your back towards the front such that it is parallel to the floor, without moving the hips and legs. Try doing two sets of ten reps of their exercise.

Step back with rotation

Stand straight with your feet hip-width apart and a dumbbell held by both hands. Now put your right foot back while bending your left knee and turning your upper body to the left side. Get back to the normal position and then switch the legs. Try doing three sets of ten reps on each side.

Standing leg lift and kick

Hold one dumbbell in each hand and place them on your shoulders. Now stand with your feet hip-width apart and lift your right knee and kick forward such that the leg is raised horizontally while doing so. Now switch the legs and repeat. Vargas advises doing three sets of twelve reps on every side.

Rotating dumbbell punches

This might be the easiest of the bunch. Stand straight with your feet hip-width apart and a dumbbell in each hand. Now, move your upper body to the left side while punching with your left hand in the air. Get back to the starting position and then do the same with your right. Try doing three sets of twelve reps.

According to a 2017 study published in the Journal of Athletic Training, core stability exercises decreased pain and increased back-specific functional status in patients with lower back pain. These exercises are quite popular, easy and have been suggested by a certified coach. Thus, adding them to your fitness routine in order to strengthen your core can be beneficial for your physical health. However, make sure to consult your fitness and health expert before adapting anything new to your routine.

Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any new medication or treatment and before changing your diet or supplement regimen.