Personal trainer shares 5 'essential' dumbbell moves to build full-body muscle and a stronger core

This article focuses on a five-move dumbbell core workout designed by personal trainer Alasdair Nicoll from The Fitness Group. The purpose of this workout is to strengthen the core muscles, which play a crucial role in connecting the upper and lower body, improving balance, stability, blood flow, and workout performance.

To perform this workout, individuals can choose fixed-load dumbbells at the gym or invest in adjustable dumbbells for home workouts. The workout consists of five exercises that are to be performed as a circuit, with 10-12 repetitions of each move, followed by a 90-second rest before repeating the circuit up to five times, gradually increasing the number of rounds over time.

The first exercise is the Plank dumbbell pull-through. To do this, start in a high plank position with a dumbbell behind one wrist. Reach the other hand under your body to grab the weight and drag it across to the opposite side. Repeat this process on the other side.

The second exercise is the Dumbbell hot hands. Start in a high plank position, with a dumbbell placed directly in front of you. Lift one hand to tap the top of the dumbbell and alternate between hands.

The third exercise is the Dumbbell crunch press. Lie down with a dumbbell above your chest and crunch up towards your knees, pressing the dumbbell overhead, then lower back to the starting position.

The fourth exercise is the Overhead dumbbell march. Stand tall with a dumbbell in front of your chest, lift the dumbbell overhead until your arms are straight, and alternately lift each knee to 90 degrees.

The final exercise is the Dumbbell Russian twist. Start in a sitting position with a dumbbell in front of your chest, lean back to a 45-degree angle, and rotate the dumbbell from one side to the other until the weight is just above the floor, then return to the starting position. Alternate sides until you reach your repetition target.

This workout offers an effective way to strengthen the core, and the moves can be performed in any order or with one or two dumbbells. For home workouts, it is recommended to invest in adjustable dumbbells.

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