Build Lasting Strength: 8 Core Exercises That Actually Work

8 Core Exercises to Transform Your Strength With 40 kg Adjustable Dumbbells

When most people think of core training, they picture endless crunches or a quick plank at the end of a workout. But if you want a core that doesn’t just look good—but powers you through squats, deadlifts, runs, and even everyday life—you need a smarter approach.

At Fittux, we’re about functional strength. This means training your body to move better, perform harder, and stay injury-free—not chasing fitness fads. That’s why we’ve built this no-nonsense guide to the best core exercises using 40 kg adjustable dumbbells. Whether you’re at home or in the gym, these exercises are designed to sculpt, stabilise, and strengthen your midsection for the long haul.

Why Core Strength Isn’t Optional

Your core is so much more than abs. It’s a complex network of muscles connecting your upper and lower body, allowing you to generate power, maintain posture, and protect your spine.

When you neglect core training, you’re leaving strength (and safety) on the table. But when you train it right, here’s what happens:

- Stronger lifts: Deadlifts, squats, overhead presses—all benefit from a stable core.

- Better balance: Whether you’re on a trail run or navigating slippery pavement.

- Fewer injuries: A resilient core supports your spine under heavy loads.

- Enhanced athleticism: From sprints to rotations, your core drives movement.

If you’re training at home, a 40 kg adjustable dumbbell set lets you scale resistance as your strength improves, keeping your workouts challenging and effective.

The Fittux Core Routine: 8 Essential Moves

This isn’t a random list of ab exercises—it’s a carefully selected lineup that hits every part of your core: the front (rectus abdominis), deep stabilisers (transverse abdominis), sides (obliques), and even your lower back (erector spinae).

Do this routine 2–3 times weekly as part of your training plan.

1. Hanging Leg Raises

Why it works: One of the most challenging core exercises, this targets your lower abs while forcing your entire body to stabilise.

How to: Hang from a pull-up bar with a strong grip. Keep your legs straight and slowly raise them until they’re parallel to the floor. Lower with control. Beginners can bend their knees to reduce difficulty.

Pro Tip: Engage your lats and avoid swinging for maximum core activation.

2. Dead Bugs with Dumbbells

Why it works: Builds anti-extension strength—the ability to keep your lower back stable against force.

How to: Lie on your back with arms and legs raised. Hold a dumbbell from your 40 kg adjustable dumbbells over your chest. Lower your opposite arm and leg toward the floor while keeping your back flat. Return and repeat on the other side.

Pro Tip: Move slowly. If your lower back arches, reduce the range of motion or drop the weight.

3. Russian Twists with Dumbbells

Why it works: Fires up your obliques and builds rotational strength, which is crucial for sports and real-life twisting movements.

How to: Sit with your heels slightly off the floor and lean back slightly. Hold a dumbbell with both hands. Rotate your torso to one side, then the other, keeping your core tight.

Pro Tip: For an extra challenge, increase the weight incrementally using your adjustable dumbbells.

4. Plank with Shoulder Taps

Why it works: Tests your core’s ability to resist rotation while working your shoulders and stabilisers.

How to: Start in a high plank. Without letting your hips rock, tap your right hand to your left shoulder, then your left hand to your right shoulder.

Pro Tip: Spread your feet wider for more stability if you’re a beginner.

5. Dumbbell Rollouts

Why it works: Mimics the classic ab wheel rollout but allows you to use dumbbells for a brutal anterior core challenge.

How to: Kneel on a mat. Place your hands on dumbbells from your 40 kg adjustable set and roll forward slowly, extending your arms fully. Brace your abs and pull back to start.

Pro Tip: Start with a smaller range of motion and increase as your core strength improves.

6. Weighted Side Plank

Why it works: Strengthens obliques and challenges your body’s lateral stabilisers.

How to: Get into a side plank position with your elbow under your shoulder. Place a dumbbell on your top hip and hold for 20–40 seconds per side.

Pro Tip: Keep your hips lifted—don’t let them sag.

7. Dumbbell Suitcase Carry

Why it works: Trains your core to resist lateral flexion, improving real-world strength and posture.

How to: Hold a heavy dumbbell in one hand like a suitcase. Walk in a straight line, keeping your torso upright. Switch hands halfway.

Pro Tip: Go heavy here—your core works harder with increased load.

8. Stability Ball Stir-the-Pot

Why it works: Builds multi-directional core control and demands serious concentration.

How to: Place your forearms on a stability ball in a plank position. Slowly move the ball in small circles, clockwise then counterclockwise.

Pro Tip: Keep movements slow and controlled. Rushing reduces the effectiveness.

Why 40 kg Adjustable Dumbbells Are the Ultimate Core Training Tool

For home workouts, 40 kg adjustable dumbbells are a game-changer. Here’s why:

Progressive Overload: Adjust weight as you grow stronger without needing new equipment.

Space-Saving: One compact set replaces an entire dumbbell rack.

Versatility: Ideal for core training, full-body strength, and conditioning sessions.

Whether you’re doing Suitcase Carries or Weighted Side Planks, this single piece of kit can upgrade every aspect of your training.

Pro Tips for Next-Level Core Training

• Focus on quality over quantity—slow reps with proper form beat fast, sloppy movements.

• Don’t overtrain. 2–3 focused sessions per week is enough when combined with compound lifts.

• Mix in isometric (planks) and dynamic (Russian Twists) exercises for total core development.

• Gradually increase the weight of your dumbbells to keep challenging your muscles.

Build Strength That Performs

At Fittux, we believe strong isn’t just how you look—it’s how you move, how you feel, and how you show up every day. These core exercises using 40 kg adjustable dumbbells aren’t about shortcuts or trends—they’re about building a body that performs in the gym and beyond.

So grab your dumbbells, throw on your favourite Fittux hoodie, and put in the work. Real strength is unapologetic.