Tried-and-true standing dumbbell workout for strengthening abs and arms, suggested by personal trainer - skipping traditional crunches.
Crank Up Your Upper Body with This Stance-Only Workout from Fitness Guru Kirra Mitlo
Fed up with floor workouts? You're not the only one. Personal trainer Kirra Mitlo offers a novel standing routine that focuses on building upper-body and core strength, all while keeping you on your feet. No more mat time!
This eight-part series of movements targets your arms, shoulders, and core, ensuring you develop balance, coordination, and everyday strength. Dumbbells take center stage in this workout, though lighter weights or even household items can work in a pinch if needed.
"These exercises are fantastic for enhancing balance, coordination, and overall strength," Mitlo asserts. The routine is adjustable for fitness enthusiasts of all levels. Just make sure to select dumbbells that challenge you without compromising your form. If some moves prove too difficult with weights, give them a go using just your body weight.
Ready to sweat it out? Grab your adjustable dumbbells, clear some space, and blend science-backed training with a no-nonsense, sustainable approach to fitness. Here's what's in store:
Crunches (Alternating) x 20 reps total (10 per side)
Hammer Curls x 15 reps
World Tour (Dumbbell) x 20 reps (10 reps clockwise, 10 reps counter-clockwise)
Kickbacks (Triceps, Alternating) x 16 reps total (8 per side)
Single-Leg Bicep Curls x 12 reps total (6 per side)
Marching (Dumbbell) x 20 reps total
Lateral Raise to Upright Row x 14 reps total
Straight-Arm Biceps Curls x 15 reps
Insider Tips from Kirra Mitlo
Staying steady during single-leg exercises may pose a challenge for some. Mitlo proposes a simple solution: "For exercises challenging balance, like single-leg bicep curls, feel free to adapt by placing your foot on the ground or just raising it slightly onto your tiptoes," she suggests.
To maintain stability, "Find a stationary point on a wall or object in front of you for focus," Mitlo advises.
When it comes to core engagement, remember the power of breath. "Throughout core exercises, strive to inhale deeply through your nose and exhale forcefully through your mouth," Mitlo explains. "This will aid in balance and help you engage your core more effectively."
These small tweaks can make a world of difference in your form, concentration, and results.
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Contemplate integrating science-backed strength training into your health-and-wellness routine, as this series by Kirra Mitlo combines fitness-and-exercise moves specifically targeting the upper body and core for balance, coordination, and everyday strength. The workout includes exercises such as crunches, hammer curls, world tour, kickbacks, single-leg bicep curls, marches, lateral raises to upright rows, and straight-arm biceps curls. For those struggling with balance in single-leg exercises, Kirra Mitlo suggests adapting by placing the foot on the ground or just raising it slightly onto tiptoes, keeping focus on a stationary point, and engaging the core through deep breaths.
