{"id":225990,"date":"2025-06-30T06:56:34","date_gmt":"2025-06-30T06:56:34","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/225990\/"},"modified":"2025-06-30T06:56:34","modified_gmt":"2025-06-30T06:56:34","slug":"forget-crunches-this-personal-trainers-7-move-dumbbell-workout-builds-core-strength-and-improves-posture","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/225990\/","title":{"rendered":"Forget crunches \u2014 this personal trainer\u2019s 7-move dumbbell workout builds core strength and improves posture"},"content":{"rendered":"

You don\u2019t need to crunch your way into oblivion to build a stronger core. There are plenty more effective ab and core exercises out there, and adding a dumbbell into the mix is a great way to level things up.<\/p>\n

Thanks to one of my favorite trainers, Kirra Mitlo, I\u2019ve got a seven-move dumbbell routine you\u2019ll want to try.<\/p>\n

This dynamic circuit takes you through a variety of positions, from lying down to standing, kneeling and holding a plank. You won\u2019t be stuck doing the same old sit-ups and crunches with her challenging but fun mix of moves, you’ll be firing up your core from all angles.<\/p>\n

You may like<\/p>\n

\"KirraKirra Mitlo<\/p>\n

Social Links Navigation<\/p>\n

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

With a B.S. in Exercise Science & 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. You can find regular workout inspiration over on her YouTube channel @kirra_mitlo.<\/a><\/p>\n

I gave coach Mitlo’s workout a go and really liked its versatility. I’d just recommend rolling out one of the best yoga mats<\/a> to increase your comfort and protect your back and joints from the floor as you progress through the routine.<\/p>\n

When choosing what dumbbell weight to work with, aim for one that challenges you but still allows you to maintain good form throughout each exercise.<\/p>\n

For core-focused movements, a lighter to moderate weight often works best. You want to feel your muscles engage without relying on momentum or straining your back.<\/p>\n

If you’re planning to do more strength training at home, it\u2019s worth considering investing in a set of the best adjustable dumbbells.<\/a> These let you easily change the weight depending on the exercise and your strength level, without needing to buy or store multiple pairs of dumbbells.<\/p>\n

Get instant access to breaking news, the hottest reviews, great deals and helpful tips.<\/p>\n

1. Single-Arm Front Rack Carry March <\/p>\n

\"trainer<\/p>\n

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

Mitlo tells us this exercise is a great standing exercise that will challenge your core stability. With the dumbbell held above your shoulder on one side and marching on the other side, you are forcing your core muscles to work hard and stabilize your body.<\/p>\n

For a bonus trainer top tip, Mitlo says to make sure your marches are slow and exhale as you bring your knee up in the march. “This will help you engage your core!”<\/p>\n

2. High Plank Dumbbell Pull Through <\/p>\n

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

When you come into the high plank position, Mitlo says it is helpful to have your feet spread further apart to make for a more stable base.<\/p>\n

“From here you really want to focus on keeping your core and glutes tight (sometimes it even helps to think of squeezing your butt),” she adds, “As you are reaching to drag the dumbbell from under you.”<\/p>\n

3. Bird Dog Row<\/p>\n

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(Image credit: Kiira Mitlo)<\/p>\n

This move targets your core, glutes and upper back. As Mitlo explains: \u201cBy executing a row on all fours with your opposite leg extended, your core is going to be turned on to help provide balance during the rows.\u201d<\/p>\n

Her tip for better stability?<\/p>\n

\u201cExhale as you row the dumbbell towards your body, and think of squeezing your glutes for extra stability.\u201d<\/p>\n

4. Bear Crawl Step Outs (on dumbbells) <\/p>\n