If you want to achieve a sculpted core, unilateral work (working one half of the body at a time) is you new best friend. Luckily enough, MH Elite coach Faisal Abdalla has devised a 20-minute dumbbell workout that utilises unilateral work and will help you gain stability, build muscle mass and carve a rock solid core, without a single sit up in sight.
Not only that, while the majority of core exercises include flexion (crunches ad nauseam), working each side of your body in turn, will challenge your core with anti flexion, anti-lateral flexion and anti rotation (resisting bending forward, side to side and twisting).
'Anti' training is the new ab training.
Dumbbell Core Workout: EMOM 20
You will be working through an EMOM (every minute on the minute) for 20 minutes.
Set the timer for 20 minutes. Work for 30 seconds on, 30 seconds off. 'Minutes 1-5 are one round on one side. After this, minutes 6-10 are on the opposite side' says Abdalla. 'Alternate each 5-minute round so there are 4 rounds in total equalling 20 minutes. Each side will be worked twice'
Minute One: Single-Arm Dumbbell Chest Press x 30 Seconds on, 30 Seconds off
Lie back on the bench or floor with your core engaged and one arm straight up above your chest, holding the dumbbell. Your opposite arm can either lie at your side or mirror your working arm with your hands in a fist. Lower the dumbbell towards your chest while letting the arm dip just below and tucked a bit lower than your shoulder. As you lower the dumbbell, resist any movement in the hips and torso so that your core supports you. Feel a stretch across the working shoulder and pec before you push the dumbbell away from you.
Minute Two: Single Arm Dumbbell Renegade Row x 30 Seconds on, 30 Seconds off
Start in the high plank position with both hands gripping the dumbbells. Have your feet in a wide stance to keep you stable. Holding the body in line, row one dumbbell into your waist. Keep your hips even to ensure you work your core. Lower the dumbbell to the floor and repeat on the same side. To regress the movement, complete the exercise with your knees down.
Minute Three: Single Arm Dumbbell Swing x 30 Seconds on, 30 Seconds off
Begin with your feet slightly wider than your hips with the dumbbell a foot distance in front of you. Hinge at the hips and send your bum behind your heels with your head in line. Reach forward to the dumbbell handle with one hand. Pull the dumbbell between your legs and snap your hips forward to standing while the dumbbell travels to eye line. Trace an arc shape downwards back between your legs, above your knees, snap the hips and repeat.
Minute Four: Single Arm Dumbbell Bicep Curl x 30 Seconds on, 30 Seconds off
Start either kneeling or standing with the dumbbell at your side. Keeping your elbow close to your waist, curl the dumbbell upwards from neutral grip to supinated grip (palms facing inwards to towards your body). Avoid the elbow travelling too far forward and keep the muscles under continuous tension for the 30 secs by keeping a slight bend in the elbow at the end of the rep.
Minute Five: Single Arm Dumbbell Snatch x 30 Seconds on, 30 Seconds off
Start with your feet in a wide stance either side of the dumbbell. Reach down by sending your bum behind your heels and sinking it low. Simultaneously snap the hips forward as you shrug the dumbbell close to your body. Power through the feet into a standing position as the dumbbell travels overhead. Break at the wrist and let the dumbbell retrace its path down to the floor. The snatch is an explosive movement initiated by the shoulder shrug and powered from the hips and legs.
Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.
