Weighted Core Workout: 4 Dumbbell Ab Exercises

Often a core workout feels like an afterthought. It’s either packed into two minutes at the end of a class, or done at random with no real purpose behind it—at least, not nearly as much as you’d put into a leg or arm day.

For me, core workouts should be intentional, they should hit your core from every angle, and they should prioritize functional movement. This core workout checks all my boxes. Plus, it uses free weights to challenge the stability of your core and build real strength. Ditch the crunches, and give it a try.

Weighted Core Workout

Grab a few sets of dumbbells, one on the moderate side and one lighter (I’m using 10 and 15 pounds). Aim for 3-5 sets of 8-12 reps of each exercise below.

DB Pullovers

This might look like an upper-body exercise, and it is in part. DB pullovers strengthen your lats and teres major (back), triceps, and front shoulders. But they also work your abs. Think of it like a modified dead bug—it basically teaches you how to engage your core and maintain a neutral spine while moving your arms. Your goal: pretend like there’s a $100 bill in the arch of your back, engage your abs and press your back into the mat to stop it from flying away. As you move your arms, squeeze your abs at the top.

Side Plank T’s

One of my favorites to target the obliques, side plank T’s, challenge total core stability, and are great for shoulder health, too. They basically work all the muscles alongside your body closest to the floor: your shoulders, obliques, glutes, hamstrings, and abductors (like your glute medius). The arm pumping the dumbbell is just an added bonus. Try to keep your plank as stable as possible, moving only the arm rather than bending and folding at the spine to accommodate the move.

Side Plank Hip Dips

Side plank hip dips focus on the obliques—a muscle we fail to target as often as we should. I love this version of hip dips that involves adding a dumbbell to up the intensity and challenge of the move. When choosing a dumbbell, pick a weight you’re barely able to scrape out 8 to 12 reps with. We tend to go lighter on ab exercises and increase the reps; but, just like any muscle, the abs are best targeted with sets of heavy work and less reps.

Beast DB Drags

Last but not least, beast DB drags. Holding a beast is hard enough on its own, which is why I recommend choosing a modified position (like planks) to start. The goal is to hold your core as stable as possible while shifting from hand to hand and dragging the dumbbell across your mat. Be strict with yourself. The move is only as hard as you make it—and if you’re doing it right, it’s really freaking hard. Try light dumbbells to start. The real challenge here is less about the weight and more about controlling the motion as you shift from four points of contact to three.