KINGDOM LIFTS FIT

Dumbell toe touches

To perform a dumbbell toe touches :

Lie flat on your back with your legs straight up and extended towards the ceiling.
Hold a dumbbell in each hand and extend your arms straight up towards the ceiling.
Keeping your legs straight, reach up with both hands up as far as you can towards your toes.
Pause, then lower the weights back up to the starting position.
Repeat the movement for the desired number of repetitions, focusing on engaging your abdominal muscles throughout the exercise.

Remember to keep your back flat on the floor, avoid pulling on your neck, and to keep your legs straight throughout the exercise for maximum effectiveness.

Dumbbell crunches

Dumbbell crunches are a variation of traditional abdominal crunches that target the rectus abdominis muscle. Here's how to perform the exercise:

Start by lying on your back on a mat or a flat surface, with your knees bent and feet flat on the floor.
Hold a dumbbell in each hand, with your arms extended straight up towards the ceiling.
Engage your core muscles and lift your shoulder blades off the floor, keeping your lower back pressed against the mat.
As you lift, bring the dumbbells towards your knees, keeping your arms straight.
Lower your shoulder blades back down to the mat and extend your arms straight up towards the ceiling.
Repeat for the desired number of reps, typically 8-12.
Make sure to keep your movements slow and controlled, avoiding any momentum or jerky movements.

Russian twists

Russian twists is a core exercise that strengthens the oblique muscles and the rectus abdominis. Here is how to perform the exercise:

Start by sitting on the floor with your knees bent and feet flat on the floor.
Keep your back straight and engage your core muscles.
Hold a weight or medicine ball in front of your chest with both hands.
Twist your torso to the right, keeping your feet on the floor and your back straight.
Hold for a moment, then twist to the left.
Repeat for the desired number of reps, typically 10-15 on each side.
Make sure to keep your core engaged and your movements controlled throughout the exercise.

Side bends dumbbell core workout

Here's how to perform side bends:

Stand with your feet shoulder-width apart and your knees slightly bent.
Keep your arms straight and clasp your hands together in front of your chest.
Keeping your abs tight, slowly bend to the right side as far as you can without rounding your back.
Hold the position for a count of two and then return to the starting position.
Repeat the same movement to the left side.

Barbell Wood choppers

Side bends dumbbell core workout

To perform a barbell wood chop exercise:

Start with a barbell loaded with a moderate weight. Stand with your feet shoulder-width apart.
Hold the barbell with both hands, keeping your elbows close to your sides.
Lift the barbell up over your right shoulder, keeping your core engaged and your back straight.
Rotate your torso to the left, bringing the barbell down towards your left hip.
Reverse the motion to return to the starting position.
Repeat for desired reps, then switch sides and repeat the exercise, starting with the barbell over your left shoulder.

Planks

Here are some variations of planks:

Side Plank: Start in a push-up position and roll onto one side, resting on your elbow and forearm. Hold the position with your body in a straight line from head to feet.
Forearm Plank: Start in a push-up position with your forearms on the ground instead of your hands. Hold the position with your body in a straight line from head to feet.
Dynamic Plank: Start in a push-up position and alternate lifting one arm and the opposite leg off the ground. Hold each position for a few seconds before switching sides.
Tripod Plank: Start in a push-up position and lift one arm and the opposite leg off the ground. Hold the position with your body in a straight line from head to feet, then switch sides.
Moving Plank: Start in a push-up position and walk your hands forward, then backward. Keep your body in a straight line throughout the movement.
Stability Ball Plank: Place your forearms on a stability ball and hold the position with your body in a straight line from head to feet.
Medicine Ball Plank: Place a medicine ball under one hand and hold the position with your body in a straight line from head to feet. Switch sides and repeat.
Plank Jacks: Start in a push-up position and jump your feet out and in like a jumping jack while keeping your hands in place.