If you can easily power through moves like sit-ups and crunches—or you're bored of your usual core workout—it might be time to switch up your training.
The simplest way? Try some weighted core exercises, like the ones below.
These moves were recommended to me by my coach and musculoskeletal specialist Kelly Marshall. They don't just recruit your visible abs—they target deep-lying muscles around your ribs, spine, and pelvis.
Strengthening these muscles can help you navigate everyday movements like walking, running, lifting objects and climbing stairs.
Challenging your core through different planes of motion with these moves will also boost spinal mobility and resilience.
How to do the deep core dumbbell workout
Complete the first three exercises as a circuit, repeating for three rounds.
Then, perform the last two exercises as a separate circuit for three rounds.
A1. Half Turkish getup
Sets: 3 Reps: 8 on each side
“The half getup is a modified version of the full exercise, to gradually build strength. It supports overhead shoulder stabilization, strength and stability,” says Marshall.
- Lie on your back with your right leg bent and right foot flat on the floor. Your left leg should be extended.
- Hold a lightweight with the left arm and extend it overhead above your shoulder.
- Extend your right arm along the floor and bend it at the elbow, to provide a stable base when you push up.
- Drive through the foot of your bent leg and press onto your bent elbow, keeping the weight stable overhead.
- Focus on core engagement and extending through the arm overhead to push you into a seated position.
- Lower back to the starting position with control. That’s one repetition (rep). Complete all the reps on one side, then switch sides.
A2. Bear hold with weighted pull-under
Sets: 3 Reps: 16-20
“This combines isometric strength with a lateral demand. It’s clever and multitasking,” says Marshall.
Translation? It will challenge your muscles' ability to hold a position and to move a weight from side to side.
- Start on your hands and knees, with hands under shoulder and knees under your hips, and a weight to one side.
- Lift your knees so they’re hovering just above the floor, while engaging your core.
- Keeping your core tight and hips level, reach across with your hand to drag the weight under your body to the opposite side.
- Reset and repeat, switching hands and pulling the weight back.
A3. Single-arm overhead walk
Sets: 3 Time: 30-40secs on each side
“Walking while holding a weight overhead is fantastic for building shoulder and core stability,” says Marshall.
- Hold a weight overhead with a straight arm, shoulders and core should be engaged.
- Walk tall with your spine neutral, shoulders back and core tight, driving your arm upward.
- Lower the weight safely, then repeat on the other side.
B1. Rear foot-elevated crossbody RDL
Sets: 3 Reps: 10-12 on each side
“This works your posterior chain, muscles in the back of the body, and the crossbody movement helps create more tension and challenge. It’s a great way to improve leg and glute strength,” says Marshall.
- Start in a split squat position with your back foot elevated behind you on a step, box, chair or couch.
- Hold a weight in your hand on the same side as the elevated foot.
- Hinge at your hips to reach the weight toward the far side of the front foot to tap the floor.
- Keep your back flat and core engaged.
- Squeeze your buttock and push through your heel to return to the start position.
- Complete the repetitions on one side, then switch sides.
B2. Single-arm farmer’s carry
Sets: 3 Time: 30-40secs on each side
“This is a great move for building lateral strength in the core (obliques) as your body has to resist the pull of the weight on one side,” says Marshall.
- Hold a weight in one hand by your side.
- Stand tall with shoulders back, chest up and core engaged.
- Walk with control, keeping the torso upright and avoid leaning to one side.
- Walk for the set time, then switch hands and repeat.
