Do These 6 Dumbbell Core-Strengthening Exercises to Improve Performance
Grab one dumbbell and challenge your core with these moves.
The core gets a lot of attention when it comes to aesthetics. But your torso muscles, which include your abs, back, glutes, and hip flexors, play a crucial role in cycling that goes way beyond looks.
Research shows just how important core-strengthening exercises are to an athlete’s routine. One 2019 study, published in PLoS One, found that an eight-week core training program improved balance and core endurance (which you need to maintain posture through long rides) in the 21 athletes who participated. Another research review, published in Frontiers in Physiology in 2022, says core training should have a place in all athletes’ training programs.
“A strong core provides a fulcrum for your arms and legs, allowing for optimal power transfer between the upper and lower body, overall better motion control, and spinal stability.”
The authors of that review state that a strong core provides a fulcrum for your arms and legs, allowing for optimal power transfer between the upper and lower body, overall better motion control, and spinal stability. The authors also write that these core strength benefits help prevent “energy leaks,” therefore leading to better performance.
To help you gain these benefits of a strong midsection, you need a solid workout to add to your routine. Thankfully, Noam Tamir, C.S.C.S., founder and CEO of TS Fitness, created this dumbbell core-strengthening workout.
The Benefits of These Core-Strengthening Exercises for Cyclists
In addition to the research that proves the benefits of core strength for athletes, the moves Tamir chose for this workout make an ideal mix for those looking to improve performance. Not only will the moves improve your stability in an upright posture, allowing you to ride and breathe more efficiently, but they also target the core from multiple angles, hitting every muscle of the torso.
Even better: While these moves resemble familiar core exercises, each one has a creative spin. This means they not only challenge your body in fun new ways, but also engage your brain.
How to use this list: Do each exercise below, in order, for the reps listed. Repeat for 3-4 rounds. Rest as needed between exercises and rounds.
Tamir demonstrates the exercises so you can learn proper form. You will need one light to medium dumbbell for this workout. An exercise mat is optional.
1. Half-Kneeling Halo
Photo: Noam Tamir
Why it works: The half-kneeling halo exercise focuses on trunk stability. “It works the core at 360 degrees because the dumbbell is moving around the body while you’re maintaining an upright position,” Tamir says. You do the same thing on a ride—hold a strong posture and upright body position while your arms and legs move.
How to do it: Start kneeling, right knee on ground, and left foot planted in front, both knees bent 90 degrees. Hold a dumbbell horizontally at chin. Keeping torso and lower body steady, circle dumbbell clockwise around head. Elbows stay close to head. Return to chin. Repeat in other direction. Do 8-10 reps in each direction. Switch leg stance each round.
2. Bicycle Chop
Photo: Noam Tamir
Why it works: Target the obliques with this rotational move. You’ll also hit the rectus abdominis (those six-pack looking abs) and work on coordination of the upper and lower body, Tamir explains.
How to do it: Start seated on floor. Hold a dumbbell horizontally at chest. Lean back slightly, and lift legs off floor, hips and knees bent about 45 degrees. Bring dumbbell to outside of left hip by rotating torso to right and extend left leg straight out, foot lowering close to floor. Keep shoulders down and back. Next, bend left knee and extend right leg out, lowering foot close to floor and lift dumbbell up and over to the right, rotating torso to the right. Bring weight back down to outside of left hip, as you extend right leg out and pull left knee back in. Repeat. Do 10-12 reps. Then repeat on the other side.
3. Single-Arm Skier
Photo: Noam Tamir
Why it works: This explosive movement focuses on the hips. “The core is not limited to just the abdominal muscles,” Tamir says. “You also need the whole body to create power, strength, and endurance.” This exercise gets more muscles in on the action, while the hinge motion helps to improve riding, especially during acceleration, he adds.
How to do it: Stand with feet hip-width apart, dumbbell in right hand down by side. Hinge at hips, by sending butt straight back, dumbbell reaching behind you. Keep back flat and core engaged. Using glutes, drive feet into floor and extend hips. Let the power of your glutes send dumbbell forward and up to shoulder height. Engage core, like you’re hitting a standing plank position at the top. Let the momentum of the dumbbell guide you back into a hinge position. Repeat. Do 10-12 reps.
4. Renegade Row
Photo: Noam Tamir
Why it works: This anti-rotation exercise works the deep core muscles, including the transverse abdominis that wraps around your midsection, and the multifidus, the posterior core muscles that protect your spine, Tamir explains. “It also helps to stabilise the pelvis to reduce risk of injury,” he adds, and aids in strong posture by working the back.
How to do it: Start in a plank position, left hand on a dumbbell, shoulders over wrists, forming a straight line from head to heels. Feet should be slightly wider than hips. Pull left elbow straight up, dumbbell reaching to ribcage. Lower back down. Repeat. Keep hips as steady as possible. Do 8-10 reps. Then repeat on the other side.
5. Pullover Double Crunch
Photo: Noam Tamir
Why it works: The pullover crunch focuses mainly on the rectus abdominus (the muscles on the front of the torso) which helps to stabilize the spine and, in turn, maintain good form, Tamir says.
How to do it: Lie faceup, holding a dumbbell vertically with both hands overhead, dumbbell behind you, arms extended. Bend knees, feet planted on floor. Pull dumbbell overhead and crunch up, lifting head, neck, and shoulders off floor. At the same time, lift feet off floor, driving knees toward arms. Slowly lower back down, dumbbell hovering off floor behind you, and feet hovering off floor in front of you. Repeat. Do 12-15 reps.
6. Weighted Hollow Body Rock
Photo: Noam Tamir
Why it works: This is a great move for stabilising the spine, while teaching abdominal bracing, Tamir says. The weight on one side also forces the core to resist rotation, which you need for efficiency on the road.
How to do it: Lie face up. Hold dumbbell in right hand over shoulder, arm straight. Extend left arm overhead, biceps by ear. Lift head, neck, shoulders, and legs a few inches off floor. Use legs to rock back and floor, maintaining the hollow body position. Do 8-10 reps. Then repeat with dumbbell in left hand.
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