Fat-burning dumbbell moves
Grab a dumbbell to build core strength and impressive abs in six moves
CLEAN AND PRESS
Bend your legs and grab the dumbbell from the floor. Drive up and pull the weight to chest height, then drop under it to “catch” it at shoulder height. Straighten your legs to stand and press the weight overhead. with just one side of your body – which you do with every step – your core activates, stabilising your spine and pelvis and transferring power across your body,” he says. Doing the moves as a complex – completing them without putting down the weight – also keeps the intensity high enough to melt fat.
To strengthen your abs muscles, you need to create instability that they resist. Then, to reveal them, you need to burn more calories than you consume to strip the fat concealing them. This workout does both.
Created by trainer Alex Gildea ( gildeafitness.com), it uses unilateral exercises. Why? “When you move
Lower the weight to your side. Take a big step backwards, bracing your core to keep your torso upright, then lower until your knee is just off the floor. Drive back up to the start. Alternate legs.
With a slight bend in your legs, hinge forwards at your hips until your back is almost parallel with the floor. Keeping your core tight, row the weight up towards your armpit so you feel a squeeze in your upper back, then lower.
With the dumbbell at shoulder height, keep your core tight and your chest up as you lower into a squat. Keep your knees wide apart. Then stand, driving your hips forward to generate power.
CURL AND PRESS
Keeping your elbow tight to your side, curl the dumbbell from your hip to your shoulder, then press it overhead until your arm is completely straight. Reverse the move back to the start.
With the weight in front of your thigh and a slight bend in your knees, hinge at the hips to lower the dumbbell until you feel a stretch in your hamstrings. Drive your hips forwards and rise. Now switch hands and do it all again – then you can rest.
“This is a great stretch for your hip flexors. Engage your core before you perform the move to stop your pelvis rotating” “Push your hips back to straighten your back and engage your core – it should feel like you’re wearing a tight belt” “Progress to doing this on one leg. Contract the glute muscles on your raised leg to improve balance and allow a deeper stretch on the working hamstrings” “Contract your glutes and core to stop your back hyperextending during the press”