Core training should be part of everyone’s fitness routine. A strong core can improve posture, make everyday movements such as twisting and bending easier, and reduce lower back pain. Plus, when you train and engage your core, you enhance stability and balance, lowering your risk of falls and injury.
As a personal trainer, the most common thing my clients ask for is ways to improve their core strength. That’s why I’ve created this ladder workout specifically to target the core.
It’s a duration descending ladder, so you start by doing one exercise for a period of time, then decrease the duration every round.
Ladder workouts like these can be motivating as they get easier with shorter rounds as you go. All you need to get started is a dumbbell and mat so scroll down to give this fun circuit a try.
How to do the one dumbbell ladder workout
Before any workout it’s important to spend at least five minutes warming up to increase the heart rate and blood flow, helping your muscles prepare for physical activity and prevent injury. Don’t forget to cool down at the end, too.
To perform this ladder format, do each exercise for 60 seconds, resting for 20 seconds in between. After completing all the moves, take a 60-second break. For the second round, complete the moves for 50 seconds each. For one-sided exercises, switch sides each round. In the third round, do the moves for 40 seconds, and the fourth and final round for 30 seconds.
Weighted happy clown
Time: 60 secs, 50 secs, 40 secs, 30 secs
- Start with feet shoulder-width apart, holding a dumbbell horizontally with both hands overhead, arms fully extended.
- Bring your right elbow down and your right knee up, so they meet at your side.
- Lower your foot and raise your arm to their original position then repeat the move. Swap sides on the next round.
Single-side dumbbell march
Time: 60 secs, 50 secs, 40 secs, 30 secs
- Hold a dumbbell in your right hand, lifting it up overhead with your arm fully extended.
- Lift your left leg slowly in a march then lower it back down with control.
- Repeat, lifting and lowering the leg while keeping the weight overhead with your right hand.
Weighted toe touch
Time: 60 secs, 50 secs, 40 secs, 30 secs
- Lie on your back and hold a dumbbell horizontally above your chest with arms fully extended. Lift your legs straight up towards the ceiling.
- Reach towards your toes with the dumbbell, lifting your shoulders, then return to the ground.
- Avoid straining your neck by looking straight up and imagine you have an apple between your chest and chin.
Rapid weighted leg lowers
Time: 60 secs, 50 secs, 40 secs, 30 secs
- Lie on your back and hold a dumbbell horizontally over your chest with arms fully extended and back flat against the floor.
- Raise your legs and quickly lower them up and down. Keep the legs straight if you can.
Weighted toe tap
Time: 60 secs, 50 secs, 40 secs, 30 secs
- Lie on your back, holding a dumbbell horizontally over your chest with arms fully extended.
- Bring the legs up to table top position.
- With the weight over your chest (or slightly behind your head for an extra challenge) slowly lower one leg to tap the floor then return to the tabletop position and alternate legs.
