If there’s one thing that all of my personal training clients are obsessed with, it's getting a stronger core.
I could program them endless planks, sit-ups and crunches, but instead I like to challenge them with my favorite upper-body exercises.
These moves not only target the shoulders, arms and back, but they also recruit stabilizing core muscles.
I up the challenge by getting my clients to kneel during the exercises, which means the core has to work even harder to maintain balance.
Want to try it yourself? Below, I've shared my five-move, kneeling dumbbell circuit designed to strengthen the upper body and core.
How to do the kneeling core workout:
All you need to get started is a pair of dumbbells, ideally 2-6lb for beginners, 9-13lb for intermediate, and 13-17kg for advanced exercisers.
If you find kneeling uncomfortable, use a cushion or do this circuit standing.
The five exercises
- Single arm around the world
- Arnold press
- Criss cross
- Triceps extension pulldown
- Front raise upright row
Do 8-10 reps each (or per side) and repeat for three rounds with 10-15 seconds rest between exercises and one minute recovery time between sets.
1. Single arm around the world
Sets: 3 Reps: 8-10 (on each side)
- Kneel with weights in both hands, arms hanging straight down, dumbbells by your sides and shoulders back.
- Keep a slight bend in your elbows and sweep one dumbbell out and up in a semi-circle until it's overhead.
- Lower back down in the same movement pattern until it's back at your side.
- Do the same with the opposite arm then switch sides and repeat.
2. Arnold press
Sets: 3 Reps: 8-10
- Kneel while holding the dumbbells, with your elbows bent at 90° and the weights positioned under your chin.
- Rotate your arms outward as you press the dumbbells overhead, so your arms are fully extended, with palms facing forward.
- Lower back to the start position with control.
3. Criss cross
Sets: 3 Reps: 8-10
- Kneel on your mat, bend your elbows and hold the dumbbells in front of your chest, stacked on top of one another.
- Swap the top dumbbell under the bottom one and then back as if you are stacking them in a tower. Repeat.
4. Triceps extension pulldown
Sets: 3 Reps: 8-10
- Kneel on your mat holding both dumbbells in your hands.
- Extend your arms overhead and keep your elbows close to your ears.
- Hinge at the elbow as you lower the weights behind your head, between your shoulder blades.
- Bring the weights back overhead, then pull your arms apart, bringing your elbows down towards your waist.
- Push back up until arms are straight overhead. Repeat.
5. Front raise upright row
Sets: 3 Reps: 8-10
- Kneel on your mat with a dumbbell in each hand, palms facing your thighs.
- Lean back as you raise the weights to shoulder height.
- Lower down and lean forward again, then row the weights up to your chest, bending at the elbows.
