{"id":168143,"date":"2025-06-08T17:32:35","date_gmt":"2025-06-08T17:32:35","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/168143\/"},"modified":"2025-06-08T17:32:35","modified_gmt":"2025-06-08T17:32:35","slug":"forget-crunches-personal-trainer-recommends-this-8-move-standing-dumbbell-workout-for-stronger-abs-and-arms","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/168143\/","title":{"rendered":"Forget crunches \u2014 personal trainer recommends this 8-move standing dumbbell workout for stronger abs and arms"},"content":{"rendered":"

Hate floor workouts? You\u2019re not alone. This standing routine from personal trainer Kirra Mitlo<\/a> focuses on building upper-body and core strength with zero time spent on a mat.<\/p>\n

You\u2019ll stay upright for all eight moves, using dumbbells to work your arms and shoulders while activating your core through balance-focused exercises like single-leg bicep curls, upright rows and dumbbell marches.<\/p>\n

\u201cThese movements are great for improving balance, coordination and everyday strength,\u201d says Mitlo.<\/p>\n

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It’s suitable for all levels. \u201cJust choose weights that challenge you without sacrificing form,\u201d Mitlo advises. \u201cIf some of the movements feel hard to complete with weight, drop the weights and follow along with your bodyweight.\u201d<\/p>\n

You\u2019ll need a pair of the best adjustable dumbbells<\/a>, but lighter weights or even household items can work in a pinch. With around 30 minutes and a bit of space, you\u2019ll get through three rounds of solid upper-body and core training. Here\u2019s how to get started.<\/p>\n

\"KirraKirra Mitlo<\/p>\n

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<\/a><\/a><\/a>Strength Coach<\/p>\n

With a B.S. in Exercise Science and Physiology, certifications in personal training (ISSA) and functional nutrition (FMNS), Mitlo blends science-backed training with a no-BS, sustainable approach to fitness and nutrition.<\/p>\n

Alternating Standing Crunches x 20 reps total (10 per side)<\/p>\n

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(Image credit: Kirra Mitlo)Hammer Curls x 15 reps <\/p>\n

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(Image credit: Kirra Mitlo)Dumbbell Around the World x 20 reps (10 reps clockwise, 10 reps counter-clockwise)<\/p>\n

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(Image credit: Kirra Mitlo)Alternating Triceps Kickbacks x 16 reps total (8 per side)<\/p>\n

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(Image credit: Kirra Mitlo)Single-Leg Bicep Curls x 12 reps total (6 per side)<\/p>\n

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(Image credit: Kirra Mitlo)Dumbbell March x 20 reps total <\/p>\n

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(Image credit: Kirra Mitlo)Lateral Raise to Upright Row x 14 reps total <\/p>\n

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(Image credit: Kirra Mitlo)Straight-Arm Biceps Curls x 15 reps <\/p>\n

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(Image credit: Kirra Mitlo)Trainer tips<\/p>\n

Struggling with balance during some of the single-leg moves? Mitlo suggests a simple fix: \u201cFor any exercise that challenges your balance, such as the single-leg bicep curls, feel free to modify by placing your foot on the ground or just raising it to your tippy toe,\u201d she says.<\/p>\n

To help steady yourself, \u201cFind a spot on a wall or object in front of you that is stationary and focus on that.\u201d<\/p>\n

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And when it comes to core engagement, your breath matters. \u201cFor all the core exercises, strive to inhale through your nose deeply and exhale through your mouth,\u201d Mitlo explains. \u201cThis will aid in your balance and ability to engage your core.\u201d<\/p>\n

These small adjustments can make a big difference in your form, focus and results.<\/p>\n

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