30-Minute Dumbbell Core Workout
This low-impact, strength-based core workout uses dumbbells to build stability, power and functional strength through movements like wood chops, plank rows and Russian twists. It’s designed to help improve posture and balance while reducing back pain and injury risk. Ideal for all fitness levels, this workout focuses on progressive overload to strengthen and define the entire core.
There was a point when I realized my core wasn’t doing its job. I’d feel that ache in my lower back after long days at my desk or struggle to stay balanced carrying groceries up the stairs. That’s when I started taking core training seriously – specifically strength-training-based core work. Once I began adding dumbbells to my ab exercises, everything changed.
Your core isn’t just your abs; it’s your body’s powerhouse. It stabilizes your spine, transfers force between your upper and lower body and supports nearly every movement you make. Whether I’m pressing overhead, sprinting or just reaching into the backseat of my car, my core is working to keep me steady. That’s why I target it with dumbbells. Resistance training teaches my core to brace under load, which is something that bodyweight exercises alone can’t do as effectively over time.
I often get asked whether beginners can do dumbbell ab exercises, and my answer is always yes. The key is starting light and mastering control before increasing the weight. You don’t have to go heavy to get stronger. Holding a 5-10 lb dumbbell during a Russian twist or plank drag is enough to wake up your core in a new way. The resistance forces your stabilizers to work harder, building both strength and coordination.
The best part about dumbbell ab exercises is that they’re adaptable for all fitness levels. I’ve had days when I’ve gone heavier with moves like dumbbell wood chops, overhead carries or renegade rows, and other days where I’ve scaled back with lighter weights or slower tempos. The goal isn’t just to feel the burn; it’s to teach your body how to stabilize, rotate and resist movement, which carries directly into functional strength.
Take a move like the dumbbell wood chop, for example. That rotational power translates to everyday actions: twisting to grab something off the floor, swinging a golf club or even shoveling snow. Plank rows strengthen the muscles that protect my spine when I lift or carry. Weighted dead bugs and overhead sit-ups challenge my core to stay engaged while my limbs move independently – and that’s exactly what my core was designed to do.
Adding dumbbells to your core work isn’t just about aesthetics. It’s about creating a strong, functional foundation for your body. It makes every lift, run and daily task easier and safer. Over time, I noticed not only better definition through my midsection but also improved posture, fewer back aches and more power in my home workouts overall.
If you’re looking to build real strength – not just visible abs – dumbbell core training is where it starts.
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Workout Specifics
Build core strength and stability with these weighted ab exercises. This complex dumbbell workout includes a variety of exercises to target the upper abs, lower abs, deep core and pelvic floor from all angles. I’ll coach you through each exercise, providing modifications throughout the workout so you can scale this to your fitness level.
I recommend adding this dumbbell core workout to your strength training workout plan 1-2 times a week. If you’re looking for extra core engagement, check out my 30-Day Ab Challenge.
Workout Equipment
1 Medium to Heavy Dumbbell. I’m using 15-25 lbs.
Workout Instructions
Follow along with the guided 30-Minute Dumbbell Core Workout on YouTube, led by me — your certified personal trainer (CPT), Lindsey Bomgren.
Your Workout Looks Like This:
- Guided Warm-Up and Cool-Down
- 2 Circuits (1 standing circuit and 1 mat circuit)
- 13 Exercises per Circuit
- Timed Intervals (complete each exercise for 40 seconds of work, followed by 20 seconds of rest)
- Repeat Each Exercise x1 Set
Workout Outline
Standing Circuit:
- Uneven Suitcase Squat and March
- Single Arm Chop and Press
- Single Leg Deadlift and Dumbbell Pass
- Dumbbell Halo
- Windmill
- Snatch and 3 Overhead Marches
- Reverse Lunge With Rotation
- Half-Kneeling Wood Chop
Mat Circuit:
- Beast Back Row
- Weighed Side Plank Hip Dip
- Plank Dumbbell Drag
- Russian Twist
- V-Sit and Leg Lifts
- Dead Bug
- Half Turkish Get Up
- Hollow Body Hold and Reverse Crunch
- Dumbbell Sit Up
- Dumbbell Overhead Alternating Leg Lowers
- Dumbbell Overhead Alternating Leg Lowers and Dumbbell Toe Reach
1. Dumbbell Halo
Targets: Upper abs, lower abs, obliques and deep transverse abdominals.
How to Do a Dumbbell Halo
- Stand with your feet hip-distance apart, core engaged and a soft bend in your knees.
- Hold 1 dumbbell horizontally between your hands at your right hip.
- Brace your core tight as you pull the dumbbell in a smooth motion from your right hip to your left shoulder and then behind and around your head, before bringing it down to your left hip.
- Repeat in the opposite direction.
Modification: Option to perform a dumbbell front raise.
2. Windmill
Targets: Obliques, abs, upper back, outer glutes, inner thighs, hamstrings, upper body and shoulders.
How to Do a Windmill
- Start in a wide stance, holding a dumbbell in your left hand, directly above your shoulder.
- Rotate your right foot out 90 degrees so your right toes are pointing towards the top of your mat, then pivot your left foot slightly inwards (about a 45-degree angle). Think the right heel aligns with the left arch.
- Focus on creating and maintaining length through your waist as you hinge at the hips, performing a side bend as you slide your right arm down your right leg. Keep your left hand directly above your left shoulder, maintaining a straight line with the dumbbell. The range of motion will look different for everyone
- Squeeze through your obliques to pull your torso back upright, returning to the starting position.
Modification: Option to omit the weight and perform this as a bodyweight exercise.
3. Snatch and 3 Overhead Marches
Targets: Legs, hamstrings, hips, glutes, back, shoulders and deep transverse abdomen muscles.
How to Do a Snatch and 3 Overhead Marches
- Start standing with your feet shoulder-width apart and your knees slightly bent. Hold 1 dumbbell in your right hand at your side (palm facing in).
- Hinge forward at the hips, pushing your hips back as you lower the dumbbell down the front of your body. You should feel a stretch in the back of your legs (hamstrings).
- Drive your hips forward as you ‘snatch’ the weight overhead with your right arm (using the power and momentum created by your legs and hips to perform an overhead press). You should finish standing tall with your right arm straight overhead; lock out your elbow.
- While holding the dumbbell overhead, perform 3 knee drives, first lifting your right knee so that your right thigh is parallel to the ground, then repeating with the left knee.
- Plant both feet on the ground and slowly lower the dumbbell back down to shoulder height.
Modification: Omit the overhead snatch and clean the dumbbell up to shoulder height.
4. Reverse Lunge With Rotation
Targets: Obliques, lower abs, spine, quads, glutes and hamstrings.
How to Do a Reverse Lunge With Rotation
- Start in a standing position, feet hip-width apart, holding 1 dumbbell horizontally between your hands. Bend both elbows to 90-degree angles so the dumbbell is at your waist level.
- Step your right foot back into a reverse lunge. Lower your right knee towards the mat, aiming for 90-degree angles in both knees.
- Hold at the bottom of your lunge, then rotate your shoulders and torso towards the left, keeping your hips stable and facing forward. Inhale to reverse the rotation, returning the dumbbell to center.
- Drive through your front left foot to stand tall.
- Reverse the movement, this time stepping the left foot back into a reverse lunge and rotating your torso to the right.
Modification: If lunges hurt your knees, perform alternating step backs with a torso rotation.
5. Half-Kneeling Wood Chop
Targets: Deep transverse abdomens muscles, oblique muscles, hips, back, shoulders and core.
How to Do a Half-Kneeling Wood Chop
- Start in a kneeling position, knees under hips, core engaged. Keep your left knee on the mat and place your right foot flat on the mat, right thigh parallel to the ground (right knee in line with right hip).
- Hold 1 dumbbell horizontally between your hands. Bring the dumbbell to the outside of your left hip.
- Exhale as you use your abs and obliques to drive the dumbbell cross-body, extending your arms up overhead on the right side. Think left hip to right shoulder.
- Lower the dumbbell with control back towards your left hip, returning to the starting position.
Modification: Perform this exercise from a standing position.
6. Beast Back Row
Targets: Back, abs, obliques and core muscles.
How to Do a Beast Back Row
- Start in a tabletop position with your shoulders stacked over your wrists and your feet hip-width apart. Place a dumbbell on the floor in between your hands.
- Find a bear crawl position by lifting your knees so that they’re hovering just an inch off the floor, toes tucked and back flat.
- From this position, row the dumbbell in your right hand toward your ribcage, squeezing your back.
- Set the dumbbell on the ground between your hands, then repeat. This time, perform a dumbbell row on the left arm.
Modification: Omit the beast or bear crawl hold and perform the back rows from your knees or from bird dog position, kicking 1 leg straight out behind you.
7. Weighed Side Plank Hip Dip
Targets: Internal and external oblique muscles and transverse abdominus.
How to Do a Weighed Side Plank Hip Dip
- Start lying on your right side, right forearm on the mat, right shoulder stacked over right elbow. Option to place a dumbbell on your left hip.
- Press into your forearm and lift your hips. Balance on the outside edge of your right foot, stacking your left foot on top of your right foot. Think about forming a straight line from your head through your heels.
- With control, lower your hips 2-3 inches towards the ground.
- Squeeze through your obliques (side of your torso) to lift your hips, returning to a side plank position.
Modification: Perform side planks with the knees down. You can also omit the dumbbell.
8. Plank Dumbbell Drag
Targets: Chest, shoulders, triceps, abs and core muscles.
How to Do a Plank Dumbbell Drag
- Start in a high plank position with your shoulders stacked over your wrists, feet hip-width apart. Place 1 dumbbell horizontally on the floor outside your right hand.
- Reach your left arm under your body to grab the dumbbell and pull it across, ending outside your left hand. Think about keeping your shoulders and hips as stable as possible.
- Then, reach your right arm underneath your body to grab the dumbbell, pulling it back outside your right hand.
Modification: Perform the dumbbell drags from a modified plank (from your knees).
9. Russian Twist
Targets: Upper abs, lower abs, obliques, core and hips.
How to Do a Russian Twist
- Start in a seated position, sitting on your sit bones as you lean back. Hold 1 dumbbell horizontally between both hands. Float 1 or both feet off the ground to increase the intensity.
- Pull your right elbow back towards your right hip as you rotate through your torso to tap the dumbbell to the mat near your right hip.
- Use your obliques and abs to return to center.
- Reverse the movement, pulling your left elbow back towards your left hip as you rotate through your torso to tap the dumbbell to the mat near your left hip.
Modification: Keep both heels on the ground for additional support.
10. Dead Bug
Targets: Transverse abdomen (deep core muscles below your rectus abdominis or six pack ab muscles), lower abs, hip flexors, shoulders and back (posterior and anterior deltoids).
How to Do a Dead Bug
- Lie on your back flat on the floor, performing a slight pelvic tilt to press your lower back into the mat. Lift your knees to form a 90-degree angle (knees stacked on top of hips).
- Hold 1 dumbbell horizontally and extend your hands straight overhead toward the ceiling. Inhale, letting your belly expand.
- Exhale, engaging your core and simultaneously extending your arms and left leg away from your body, lowering the dumbbell towards the ground with control. Right leg remains in place. With control, inhale as you return to the starting position.
- Repeat on the opposite side, exhaling as you extend your right leg and arms away from the body, lowering the dumbbell towards the ground. With control, return to the starting position.
Modification: Omit the dumbbell, performing this exercise with your bodyweight. As the left leg extends away from the body, the right arm extends away. As the right leg extends away from the body, the left arm extends away.
11. Half Turkish Get Up
Targets: Upper abs, lower abs, obliques, shoulders, chest and triceps.
How to Do a Half Turkish Get Up
- Lie on your back, holding a dumbbell in your right hand extended above your right shoulder, palm facing in. Set your gaze on the dumbbell in your right hand
- Extend your left arm out at a 45-degree angle, pressing your palm into the mat.
- Bend your right leg, placing your right foot flat on the mat just outside your right hip.
- Push through your right heel and your left elbow as you squeeze your core to lift your neck, shoulder blades and torso off the mat. Left shoulder should be stacked over left elbow, right arm locked overhead, and gaze on your dumbbell. Aim to sit up tall, shoulders stacked over hips.
- With control, reverse the motion by slowly rolling back down to the mat. Again, keep your right arm extended overhead throughout the movement.
Modification: Omit the dumbbell, performing this exercise using just your bodyweight.
12. Hollow Body Hold and Reverse Crunch
Targets: Lower abs, lower back, hips and spine.
How to Do a Hollow Body Hold and Reverse Crunch
- Lie on your back, core engaged. Hold a single dumbbell horizontally between both hands. Extend your legs and arms away from each other, floating them off the mat.
- Squeeze through your abs to crunch the dumbbell from overhead to your chest.
- At the same time, pull your knees in towards your chest, heels floating off the ground and knees bent.
- Hold for a moment, then reverse the movement. Extend your arms and legs away from each other, returning to the starting position.
Modification: Shorten the range of motion to reduce the intensity of the exercise. Hold 1 dumbbell horizontally overhead and pull the knees in towards your chest.
13. Dumbbell Sit-Up
Targets: Lower abs, upper abs, obliques, shoulders and back.
How to Do a Dumbbell Sit-Up
- Start lying flat on your back, knees bent and feet planted on the floor. Hold 1 dumbbell horizontally at your chest.
- Pull your belly button towards your spine to engage your abdominal muscles.
- Exhale as you lift your upper body off the ground, sitting up to bring your torso towards your knees.
- Inhale as you slowly lower your upper body to the mat, resetting the movement.
Modification: Omit the dumbbell and reduce the range of motion, performing bodyweight crunches.
FAQs
What weight is best for ab workouts?
The best weight for ab workouts depends on your fitness level. You should choose a weight that challenges you without compromising your form. I recommend starting light. Using 5-15 lb dumbbells is a great starting point. As your strength improves, gradually increase the weight to keep progressing and building strength.
Can dumbbell exercises alone give you visible abs?
Dumbbell exercises can build strong, defined core muscles. However, visible abs depend on your overall body fat percentage. Strength training exercises with dumbbells will help develop the muscle underneath, but pairing that with balanced nutrition, full-body workouts and consistent cardio is what will make that visible definition noticeable.
Is it okay to lift dumbbells every day?
I don’t recommend heavy lifting every day because your muscles need time to recover. However, using dumbbells daily in different ways, such as alternating between upper body, lower body and core-focused sessions, or using lighter weights for mobility work, is fine. The key is to listen to your body and give each muscle group adequate rest.
How do I start strength training with dumbbells?
If you’re new to strength training, I recommend that you focus on learning proper form. Choose basic movements like squats, lunges, presses, rows and core exercises such as plank rows or weighted sit-ups. Begin with lighter weights and prioritize slow, controlled reps. As you build confidence and strength, gradually increase resistance and add variety to your workouts to keep challenging your body.
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2 comments
Always a fantastic workout! Love the format. Flew by! Lateral lunges with triceps, split lunge hold with bicep curls. Can’t pick a favorite set! All great!
Lara! I’m so glad you liked this workout — it really did fly by! So many big, combo moves. Way to knock it out and we hope you come back for more! -Lindsey