4 Ways to Build Your Core With Hand Weights

For serious stability, don’t forget these useful tools.

by Chelsea StreifenederPublished: Nov 14, 2016 3:31 PM EST

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Feel like moves to alleviate the pain isn’t giving you the results you crave? You probably need to challenge yourself a little bit more. These moves use hand weights to amp up their core-strengthening powers and challenge your stamina (in a good way!).

Choose weights that are challenging but not so heavy that you can’t do this circuit 2 or 3 times through without stopping. Flowing from one exercise to the next is key, and keeping good form will prevent injury or strain in your neck or shoulders.

The 100

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Lying on your back, send your legs out to 45 degrees or lower and reach your arms out by your side, palms facing down and holding your weights. Curl your head, neck, and shoulders up and begin to pump your arms up and down with resistance all while breathing in for 5 seconds and then exhaling for 5 seconds. The lower your legs go the harder it will be; make sure to use your core to avoid straining your back.

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If extending your legs out long is too hard, try bending the knees into tabletop to start.

Hip Extension Exercises

Double Leg Stretch

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Hug your knees into your chest and hold your weights over your shins. Looking down at your core, inhale and bring your arms over your head with palms facing up and legs out straight in front of you. On the exhale, hug your knees back into your chest without lowering your torso; maintain the scoop in your core. Each time you extend your legs, make sure you squeeze your inner thighs together. When reaching your arms over your head, make sure to not let them fall too far behind your head—that way Nutrition - Weight Loss and not your neck. (If you do experience neck pain, here are 5 Amazing Runners World Show.)

Single Leg Reach

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Bring your legs into tabletop and extend your arms down long by your sides with palms facing up, holding your weights. Bring one knee into your shoulder and reach the other leg out long in front of you. At the same time, turn the palms to face down. Keep alternating legs and switching the palms up and down, all while looking down at your core. Remember to use control and resistance (avoiding kicking your legs out) the whole time. (Amp up moves to alleviate the pain with these 12 Nutrition - Weight Loss.)

Hip Extension Exercises

Lower and Lift

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Extend both legs straight up and keep both arms long by your sides, holding your weights with palms facing up. Lift up your head, neck, and shoulders and look down at your core the whole time. Begin to lower your legs while you curl your biceps. When you start to bring your legs back up, bring your arms back down to your starting position. Squeeze your inner thighs together the whole time, and don't forget to breathe.

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