All you need is a set of dumbbells, a bench and these four moves to improve your core strength and balance
These four exercises recruit your core and challenge your balance
To enjoy all of the benefits exercise has to offer, you have to work out regularly. That can be hard to do if you have a full schedule, so short, repeatable routines are a godsend.
This short dumbbell routine from ACE-certified personal trainer for LCMC Health, Michael Heim, is a great session to rely on for a few months. It’s only four exercises, but it strengthens muscles all over your body, and adds instability to train your balance and develop your core.
“Core exercises are important because they build a strong foundation for coordination, improve your balance and help to reduce back pain.”
How to do the workout
You will need a pair of dumbbells and a weights bench (or a sturdy raised platform you can lie on) to complete the workout.
“I would recommend that beginners start with two sets and 12 repetitions for each exercise and increase the workload before increasing the weight,” says Heim.
He suggests building your reps gradually until you can comfortably do 15. Then increase the weight and go back to 12 reps.
It’s also worth starting with lighter dumbbells than you may be used to, because of the challenge posed by the unstable positions Heim uses to challenge your core.
- Raised-leg chest press: 2 x 12
- Single-arm single-leg row: 2 x 12 each side
- Single-leg extension to Romanian deadlift: 2 x 12 each side
- Single-arm single-leg V-up: 2 x 12 each side
1. Raised-leg chest press
Sets: 2 Reps: 12
How to do it:
- Lie on your back on a weight bench holding dumbbells either side of your chest with your elbows bent and palms facing forward.
- Engage your core and keep your head, lower back and shoulders pressed into the bench.
- Extend your legs and raise them to a 45° angle—this is your starting position.
- Exhale as you push the dumbbells straight up, squeezing your chest muscles, stopping just before your elbows lock out.
- Inhale as you lower with control.
Make it easier: if you can’t raise your legs without arching your lower back, then bend your knees and place your feet on the bench.
2. Single-arm single-leg row
Sets: 2 Reps: 12 each side
How to do it:
- Start on your hands and knees on a weight bench, holding a dumbbell in your right hand, arm extended down.
- Engage your core, then raise and extend your left leg behind you.
- Exhale as you pull the dumbbell toward your ribs, bending your elbow and drawing it past your torso.
- Pause briefly.
- Inhale as you extend your arm with control to lower the weight.
- Complete all the reps on one side, then repeat on the other side.
Make it easier: if you can’t maintain your balance on one knee, perform with both knees on the bench until you build more strength and confidence.
3. Single-leg extension to Romanian deadlift
Sets: 2 Reps: 12 each side
How to do it:
- Stand with your feet hip-width apart, holding dumbbells by your sides.
- Shift your weight onto your left leg and engage your core.
- Bend and raise your right knee to hip height.
- Extend your right leg out in front of you, pause briefly, then sweep it behind you without letting your foot touch the floor.
- Hinge forward from your hips, lowering the dumbbells, until your torso is close to parallel with the floor, with your right leg extended behind you.
- Keep a slight bend in your left knee and your hips level with the floor.
- Push your hips forward to return to the starting position.
- Complete all the reps on one side with control, then repeat on the other.
Make it easier: Focus only on raising one leg behind you if you're struggling to balance. Add the knee lift and leg extension once you build more strength and confidence.
4. Single-arm single-leg V-up
Sets: 2 Reps: 12 each side
How to do it:
- Lie on the floor on your back holding a light dumbbell in your right hand starting on the floor beside your head, and your left hand behind your head or palm down on the floor beside you.
- Engage your core and gently press your lower back into the floor.
- Raise your left leg and right arm, bringing your right hand toward your left foot.
- Slowly lower both with control.
- Complete all the reps on one side, then repeat on the other side.
Make it easier: Perform the move without a weight until you build your core strength. Keep your non-working arm on the floor beside you for extra balance. If raising your leg straight is too challenging, bend your knee and bring it toward your chest instead.
Michael Heim is an ACE-certified personal trainer working at East Jefferson General Hospital. He holds additional qualifications in TRX and spinning. He focuses on HIIT, circuit training and post-rehabilitation fitness.
