All you need is a pair of light dumbbells and these four exercises for a stronger core

A woman in workout clothes stands smiling and holding light dumbbells in her hand, she is punching forward with her left hand while her right hand rests close to her face. Behind her we see a desk, decorative shelving and a leafy plant.

There are lots of equipment-free exercises you can use to train your core, like the simple plank and dead bug.

But it you want to increase the challenge to your muscles—without overtaxing them—you could add a little resistance.

Xanny Vargas, a certified trainer at Chuze Fitness, is a firm believer in the power of light dumbbells for strengthening the core.

“With the right focus, even very light dumbbells can challenge the front, sides, and back of your core,” she says.

I asked Vargas to share four key exercises that use light dumbbells to build a stronger core.

She suggested the following moves, which will challenge your balance and stability as well as your mid-body muscles.

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1. Standing good morning

Sets: 2 Reps: 10 Rest: 40sec

• Stand with feet shoulder-width apart, holding a light dumbbell with both hands at chest height.
• Keep your knees and back straight still as you hinge forward from the hips, lowering your torso until it’s parallel to the floor.
• Push your hips forward to stand, then repeat.

2. Step-back with rotation

Sets: 3 Reps: 10 each side Rest: 45sec

• Stand with feet shoulder-width apart, holding a light dumbbell at your chest.
• Take a small step back with your right foot so you're in a shallow lunge, then rotate your torso to the left.
• Push through your left foot to stand.
• Repeat on the other side.

3. Standing leg lift with kick

Sets: 3 Reps: 12 each side Rest: 30sec

• Stand with feet shoulder-width apart, holding a light dumbbell on each shoulder.
• Lift one leg in front of you and extend it to perform a kick.
• Switch sides and repeat.

4. Rotating dumbbell punches

Sets: 2-3 Reps: 12-15 (alternating) Rest: 30sec

• Stand with feet shoulder-width apart, holding a light dumbbell in each hand.
• Rotate your upper body to the right and punch your right arm forward.
• As you rotate, let your feet swivel so that they follow the direction of your knees.
• Repeat on the other side.