How long can you hold the plank? If you’re like most people, you can only plank for a few seconds before your hips start sinking.
The inability to hold the plank is a sign of a weak core. Sadly, a weak core makes you vulnerable in so many ways. It increases the risk of injuries, prevents you from doing various exercises, and keeps you from lifting heavy items like a travel bag.
Well, you don’t have to plank for hours to build core strength. The standing dumbbells workout below can give you extraordinary core strength.
Unlike planks, this workout will strengthen your arms, legs, and butt muscles. If you have a low body fat percentage, your abs may pop within a few weeks of doing this workout.
First, watch the demonstrations below the video to learn proper form for each exercise.
11-Minute HIIT Dumbbell Workout for Abs and Core
Here’s a breakdown down of the standing HIIT dumbbell workout for abs and core.
Dumbbell Side Bends – 40 Seconds
Standing Rainbow Crunches – 40 Seconds
High Knees with Dumbbells – 30 Seconds
Rest 20 Seconds
Half-Squat Dumbbell Punches – 30 Seconds
Standing Oblique Crunches with Dumbbells – 30 Seconds (Each Side)
Rest 30 Seconds
Romanian Single Leg Deadlift with Dumbbells – 30 Seconds (Each Side)
Extended Dumbbell Front Kicks – 30 Seconds
Rest 30 Seconds
Dumbbell Power Knees – 30 Seconds (Each Side)
Dumbbell Curl to Press – 30 Seconds
Rest 30 Seconds
Dumbbell Lateral Raises – 30 Seconds
Dumbbell Alternating Standing Side Crunches – 30 Seconds
Dumbbell Shoulder Rolls – 30 Seconds
Dumbbell Side Bends
Side bends can be extremely rewarding when performed properly. They mainly target your oblique muscles.
Keep your ab and oblique muscles tight throughout and then slowly bend from one side to the other. Lastly, squeeze your oblique muscles every time you bend your torso.
Standing Rainbow Crunches
Chances are you’ve never done this exercise. Therefore, practice a few reps before starting the workout.
Standing rainbow crunches will activate your arm, abs, and leg muscles. Remember that tightening your abs helps them fast.
High Knees with Dumbbells
Holding a dumbbell while performing high knees will challenge your shoulder muscles. Raise your knees as high as possible and move your feet fast.
Half-Squat Dumbbell Punches
This unique exercise will build your leg, arm, and shoulder muscles. Keep your arms parallel to the floor and throw each punch until your arm is almost straight.
I would encourage you to squat lower activate your leg muscles more.
Standing Oblique Crunches with Dumbbells
Standing oblique crunches target your oblique muscles. They also strengthen your legs and improve balance.
Holding a dumbbell while doing this exercise will build your arm and shoulder muscles. Make sure you bend your knee sideways and lower your elbow until it touches the knee.
Romanian Single Leg Deadlift with Dumbbells
This exercise mainly targets your hamstrings. It also strengthens the core by activating the lower back muscles.
Keep your back straight when bending forward and slightly bend the supporting knee.
Extended Dumbbell Front Kicks
Front kicks will keep your heart rate elevated and loosen your hamstrings. Keep your feet straight when kicking.
Tighten your abs to engage your core muscles. I note that holding the dumbbell out in front will strengthen your shoulder muscles.
Dumbbell Power Knees
This fantastic exercise will give you a full-body workout and improve your balance. Perform it as fast as possible.
Dumbbell Curl to Press
Dumbbell curl to press will activate your biceps, shoulders, and trapezius muscles. Feel free to use heavier dumbbells for this exercise, especially if you want to build the muscles involved.
Dumbbell Lateral Raises
Dumbbell lateral raises are deceiving. In 30 seconds, your shoulder muscles will be burning.
Control your motion, especially when lowering your arms – don’t just let them fall.
Dumbbell Alternating Side Crunches
You may know that side crunches activate the oblique muscles. Well, adding dumbbells to this exercise will strengthen your arms and shoulders.
As usual, squeeze your oblique muscles every time you crunch.
Dumbbell Shoulder Rolls
Shoulder rolls mainly target your trapezius. In fact, you should do this exercise regularly because most home exercises don’t target the trapezius.
If you don’t have dumbbells you can build your traps with bodyweight exercises such as pike push-ups and dive bomber push-ups.