Build Real Strength: The Best Core Exercises
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Build Real Strength: The Best Core Exercises with a 20kg Adjustable Dumbbell Set
When people talk about “core training,” most picture endless crunches and sit-ups. But let’s be honest—those won’t cut it if you’re aiming for a powerful, functional core.
At Fittux, we believe strength should feel as good as it looks. That’s why we’ve created this no-nonsense guide to the best core exercises with dumbbells—moves that actually deliver results. Whether you’re training in the gym or using a 20kg adjustable dumbbell set at home, these exercises are designed to strengthen, sculpt, and stabilise your midsection.
Why a Strong Core Changes Everything
Your core isn’t just about visible abs. It’s the foundation of all movement. A strong core helps you:
- Lift heavier with better form
- Improve balance and coordination
- Prevent back pain and injuries
- Boost athletic performance
And if you’re working out at home, a 40 kg adjustable dumbbell set makes it easy to add resistance and progress over time—without a room full of weights.
The Fittux Core Power Routine: 8 Must-Do Moves
This routine combines strength, stability, and endurance. Do it 2–3 times a week and watch your core strength transform.
1. Hanging Leg Raises
Why it works: Crushes your lower abs and challenges your entire core to stay tight.
How to do it: Hang from a pull-up bar. Raise your legs until they’re parallel to the floor. Lower slowly. Beginners can bend their knees slightly.
2. Dead Bugs with Dumbbell
Why it works: Strengthens your deep core muscles and protects your spine.
How to do it: Lie on your back, arms and legs raised. Hold a dumbbell from your adjustable set above your chest. Lower your opposite arm and leg while keeping your core engaged. Switch sides.
3. Russian Twists with Dumbbell
Why it works: Targets your obliques and improves rotational strength.
How to do it: Sit, lean back slightly, feet off the ground. Hold a dumbbell and twist your torso from side to side.
4. Plank with Shoulder Tap
Why it works: Builds anti-rotational strength and fires up your stabilisers.
How to do it: In a high plank, tap your opposite shoulder while keeping your hips still.
5. Barbell Rollouts (or Dumbbell Rollouts)
Why it works: Brutally effective for your anterior core.
How to do it: Kneel with hands on a barbell or use two dumbbells as rollers. Roll forward, keeping your core tight, then return.
6. Weighted Side Plank
Why it works: Strengthens obliques and lateral stabilisers.
How to do it: In a side plank position, hold a dumbbell on your top hip for extra resistance.
7. Dumbbell Suitcase Carry
Why it works: Builds anti-lateral flexion strength—key for a resilient spine.
How to do it: Hold a heavy dumbbell on one side. Walk in a straight line without leaning. Switch hands.
8. Stability Ball Stir-the-Pot
Why it works: Engages your core to stabilise against multi-directional forces.
How to do it: Forearms on a stability ball in plank position. Slowly “stir” the ball in small circles.
Why Use a 40 kg Adjustable Dumbbell Set?
A 40 kg adjustable dumbbell set is one of the smartest investments for home workouts. Here’s why:
- Progressive overload – Increase weight as you get stronger.
- Space-saving – One compact set replaces multiple dumbbells.
- Versatility – Perfect for core training, strength workouts, and conditioning.
From weighted Russian Twists to Suitcase Carries, this single piece of kit can completely transform your core workouts at home.
Pro Tips for a Stronger, Sculpted Core
- Focus on slow, controlled reps—speed kills form.
- Pair core training with big lifts like squats and deadlifts.
- Train your core 2–3 times per week for maximum gains.
- Use progressive overload with your dumbbells to keep challenging your muscles.
Build Strength That Lasts
At Fittux, we’re not about gimmicks or shortcuts. We’re about doing the work and reaping the rewards. These core exercises with dumbbells aren’t just about aesthetics—they’re about creating a body that performs in the gym and in life.
So grab your 40 kg adjustable dumbbell set, throw on your Fittux gear, and get started. Strong looks different when it’s functional.