I'm just getting back into fitness. Bought myself a dumbbell set and am starting a 3 day split. Though the program I found didn't include any core workouts. After doing some googling I was gonna try ab roller, plank, and side plank. Are those enough, or should I add more?
Alternating heel touches are very nice to add there
I just go by this video, although I need way more rest time in between and I only go through it once.
https://www.youtube.com/watch?v=3p8EBPVZ2Iw&t=
Not super important because compound lifts do a great job at targeting the core. But sure ab roller, plank, and side plank are my go to's as well. If you can get a doorframe pull-up bar, leg lifts are my fav.
Make a list of as many different core exercises as you can. You should have at least 20. Split that up into routines of 6. Every day pick a routine and do 3 sets of that routine, 45 seconds for each exercise (if you can't do 3x45 do 3x30). I would mix it up so that you are using different muscles for every exercise, but if you want to focus on one group for every routine that is okay too.
Ab roller alone is more than enough if you do it properly and progress it over time
I have a set of cards with different exercises for different muscle groups on it. I can dm you photos of all the core exercises if you want. It’s good to mix up your routine, so you could like make your own index cards based off the stuff in these comments.
Can that be done with dumbbells? I don't have the money or space for a barbell.
Sort of. You can't really do conventional deadlifts with then, but single leg deadlifts are viable, and imo the only dumbbell deadlift variation worth doing. Plus, they're very challenging, so you won't outgrow the weights you have available to you so quickly. They aren't the same as reg deadlifts, and once this pandemic is over I do strongly recommend you get a gym membership so you can reap the benefits of barbell lifting.
As for abs, planks and its progressions are fine choices and will absolutely suffice. However, if you're like me and begin to find them fucking boring, go get an ab wheel. It's more dynamic and enjoyable than holding a fucking plank for however long. It's important to note that ab wheels are very challenging, and that you're going to want to google the progressions and proper form for it so that you don't hurt yourself. Depending on the core strength you start with, this might mean starting on your knees and only going a short distance at first.
Yeah you can do deadlift with dumbbells. I’m not sure how much it will hit your abs but it’s important to strengthen your back equally.
I've been able to do a standard deadlift with dumbbells. Just holding them as though they were a barbell. The trouble is they typically aren't heavy enough once you really get into it (or at least it was in my case)
