Many people want to develop core strength but dread sit-ups, most probably because, when done with poor form, sit-ups can strain your back and neck muscles.
But instead of skipping core work altogether, try this five-move circuit from certified personal trainer Sally Morgan, the owner of strength and performance studio Skulptur. It uses just one dumbbell to strengthen the core and back and there's nothing close to a sit-up involved.
I use a standing version of the L-sit pass-over with my personal training clients. Performing it seated makes it more challenging because the core has to work hard to keep you stable, so I'll be adding Morgan's pass-over variations to my regular exercise classes.
To try Morgan’s no sit-ups core workout, you’ll need one heavy dumbbell. I'd suggest 3kg for beginners, 5kg if you've been training for a while, and 8kg-10kg for confident, experienced exercisers, but adjust as needed to make sure you're able to complete the exercises with good form.
If you're new to exercise, it's essential that you understand how to engage your core before attempting these moves.
How to do this dumbbell core workout
Why it’s important to build core strength
Strengthening the core is essential for everyday movement, from bending forward to put on your shoes and turning to look behind you to carrying heavy bags. Building core strength improves posture, balance and stability, too. This 2021 study found that daily core strength training improved balance and quality of life in older adults.
A stronger core can help improve mobility and flexibility, which can counter the natural effects of aging. Plus, strengthening the core muscles supports the spine and can relieve or reduce back pain.
