A strong core is the engine that drives every physical movement you make. It’s the critical link between your upper and lower body, responsible for stabilizing the spine, transferring power, and preventing injury. Moving beyond the basic crunch and plank is essential for building a truly resilient body capable of handling real-world loads.
From supplements to workout plans, here are the best ways to get fit in 2026, according to our experts
Dumbbells aren’t the only tool for this kind of functional training, but they’re arguably the most versatile. Instead of isolating muscles on a machine, dumbbells force your body to work as a single, coordinated unit. The following six exercises will enhance your body’s fundamental movement patterns, helping to create a powerful, co-ordinated, and injury-resistant core.
Dumbbell Renegade Row
‘);var b=document.getElementById(“giScriptEl”).parentNode;b.removeChild(document.querySelector(“#giScriptEl”));(function(){var d=new IntersectionObserver(function(c,f){c.forEach(function(a){0
What it does: Also known as the plank row, this is the ultimate core-and-back combination exercise. It begins in a high plank, forcing your core to brace hard to keep your hips level. As you perform the row, the demand increases, turning it into an anti-rotation movement that targets the obliques, back, biceps, and shoulders all at once.
How to do it: Place two dumbbells on the floor, shoulder-width apart. Assume a high plank position with your hands gripping the handles, feet set wider than hip-width for balance. Keeping your body perfectly straight, initiate the movement by squeezing one shoulder blade and driving that elbow toward the ceiling, performing a row. Pause at the top, then slowly return the weight to the floor. Now, repeat the movement with the opposite arm. That’s one rep. Perform two to three sets of 10 to 12 reps.
What to focus on: The goal is to keep your hips completely still. Imagine a glass of water sitting on your lower back – don’t let it spill! If your hips rotate or tilt during the pull, widen your stance or use a lighter weight.
Modification: If the balance is too challenging, perform the row with your knees on the floor. This reduces the anti-rotation demand but still forces significant anti-extension work in the core.
Dumbbell Russian Twist
‘);var b=document.getElementById(“giScriptEl”).parentNode;b.removeChild(document.querySelector(“#giScriptEl”));(function(){var d=new IntersectionObserver(function(c,f){c.forEach(function(a){0
What it does: The Russian twist trains the core’s ability to rotate, primarily targeting the obliques (the muscles on the side of the torso) and the rectus abdominis (the six-pack muscles). Developing this movement pattern is vital for any sport involving throwing, swinging, or twisting motions.
How to do it: Sit on the floor, torso upright, with your knees bent and heels resting on the ground. Hold a single dumbbell horizontally with both hands, close to your chest. Lean back slightly, maintaining a flat back, until you feel tension in your core. Brace your abdominal muscles and slowly rotate your torso to tap the dumbbell lightly on the floor beside one hip, and then immediately twist and tap the weight on the floor beside the opposite hip. That’s one full rep. Perform two to three sets of 10 to 15 reps.
What to focus on: The movement should come from your torso, not your arms. Keep your legs squeezed together and your eyes fixed on the dumbbell as it travels from side to side. Breathe out as you twist and try to keep your feet anchored in the same spot.
Modification: To increase the challenge, use a heavier dumbbell or elevate your feet off the ground. To make it easier, lose the weight all together and keep your feet planted firmly on the floor.
Dumbbell High Plank Pull-Thru
‘);var b=document.getElementById(“giScriptEl”).parentNode;b.removeChild(document.querySelector(“#giScriptEl”));(function(){var d=new IntersectionObserver(function(c,f){c.forEach(function(a){0
What it does: This exercise is pure anti-rotation training. The core works overtime to resist the force created when you reach and pull the weight across the midline of your body. This builds serious static strength in the obliques, as well as the lower back and the deep core muscles.
How to do it: Start in a high plank position with your hands directly under your shoulders and your feet hip-width apart. Place a single dumbbell on the floor just outside one hand. Using the opposite hand (the one furthest from the dumbbell), reach under your body, grab the dumbbell, and drag it across the floor to the opposite side, placing it just outside the opposite hand. Your goal is to move the weight without shifting or rocking your hips. Once the weight is placed, immediately reach under with the original hand to pull it back. That’s one rep. Perform two to three sets of 10 to 12 reps.
What to focus on: Focus entirely on keeping your hips level and stable. The only part of your body that should be moving is your arm. Keep your gaze directed down toward the floor to maintain a neutral spine.
Modification: If you can’t keep your hips from rocking or dipping, widen your stance. If the exercise feels too easy, slow down the tempo and pause for a count of two after each pull-thru. Bringing your feet closer together will also increase the challenge.
Dumbbell Weighted Crunch
‘);var b=document.getElementById(“giScriptEl”).parentNode;b.removeChild(document.querySelector(“#giScriptEl”));(function(){var d=new IntersectionObserver(function(c,f){c.forEach(function(a){0
What it does: The crunch is a classic core flexion movement, targeting the rectus abdominis. By adding a dumbbell, you increase the resistance, allowing you to train this muscle group for increased size and definition.
How to do it: Lie on your back with your knees bent and feet flat on the floor. Hold a single dumbbell horizontally against your chest, cupping the top head of the weight with both hands. Exhale as you slowly curl your shoulder blades off the floor, pulling your ribcage down toward your hips. Hold the peak contraction for a moment, then slowly lower your body back down. That’s one rep. Perform two to three sets of 10 to 20 reps.
What to focus on: Avoid pulling on your neck. The entire movement should be driven by the contraction of your abdominal muscles. Don’t worry about sitting all the way up; a small, controlled movement where your shoulder blades just lift off the floor is more effective.
Modification: To increase the difficulty, use a heavier weight or an incline bench (if you have one). Or, try lifting your feet off the floor, crossing your ankles, and keeping your shins parallel to the ground.
Dumbbell Wood Chopper
‘);var b=document.getElementById(“giScriptEl”).parentNode;b.removeChild(document.querySelector(“#giScriptEl”));(function(){var d=new IntersectionObserver(function(c,f){c.forEach(function(a){0
What it does: The wood chopper is a rotational powerhouse that mimics real-world movements (like chopping wood or swinging a golf club). It engages the entire core, working the obliques, hips, and glutes to build powerful, co-ordinated, and controlled rotation. Your arms and shoulders may even feel the burn.
How to do it: Stand with your feet wider than shoulder-width apart, holding a single dumbbell with both hands. Start by rotating and lowering the dumbbell to the outside of one knee. With control, reverse the motion, simultaneously rotating your torso and lifting the dumbbell up and across your body until it finishes high over the opposite shoulder. Imagine you are drawing a diagonal line across your body with the dumbbell. Slowly return to the starting position. That’s one rep. Complete all repetitions on one side before switching to the other. Perform two to three sets of eight to 12 reps per side.
What to focus on: Allow your feet and hips to pivot naturally – don’t lock them in place. The power comes from the transfer of energy, originating in the ground and moving up through your core to your arms. Control is key; avoid letting the weight yank your body.
Modification: If you’re new to the movement, practice the motion first without any weight until you feel comfortable coordinating the hip, torso, and arm movement.
Dumbbell Farmer’s Walk
‘);var b=document.getElementById(“giScriptEl”).parentNode;b.removeChild(document.querySelector(“#giScriptEl”));(function(){var d=new IntersectionObserver(function(c,f){c.forEach(function(a){0
What it does: The farmer’s walk is the ultimate example of minimalist exercise. It requires full-body tension to maintain proper posture while walking under a heavy load. It trains the forearms and grip strength, builds the traps and shoulders, and – most importantly – is a phenomenal test of core strength and endurance, forcing the obliques to prevent you from tilting sideways.
How to do it: Pick up the heaviest pair of dumbbells you can safely manage and stand tall. Your chest should be up, shoulder blades pulled back, and core braced. Start walking slowly and deliberately for a set distance or time. Do not let your body lean or rock; your goal is to remain perfectly upright and stable, resisting the pull of the weights. Perform two to three sets of 30 to 60 seconds.
What to focus on: Grip the weights as hard as possible – this is where much of the benefit comes from. Maintain a rigid, upright posture and take short, controlled steps. If you notice your grip failing or your back starting to round, drop the weights safely and stop the set.
Modification: The Suitcase Carry uses only one heavy dumbbell held at your side. This variation dramatically increases the anti-lateral flexion demand on the opposite side of your core, as your abs and obliques have to work harder to prevent you from leaning away from the weight.
