These Three Dumbbell Moves Strengthen Your Core More Than Crunches Or Planks, According To A Personal Trainer Who Works With Seniors

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Fit&Well published a workout from a personal trainer who works with older adults, featuring three standing dumbbell exercises intended to train the core. The trainer says the moves can suit clients who cannot get down to the floor, but the claim that they strengthen the core more than crunches or planks is not supported by comparative evidence in the report.

Fit&Well has published a three-exercise standing dumbbell routine from a personal trainer who works with older adults, presenting it as an option for people who have difficulty getting down to the floor for crunches, sit-ups or planks. The trainer recommends a farmer’s carry, dumbbell woodchop and overhead march, but the report does not provide comparative research showing that these moves strengthen the core more than crunches or planks.

The trainer says some clients over 60 cannot comfortably reach the floor, which can rule out traditional floor-based exercises during their sessions. The suggested routine keeps participants upright and uses dumbbells to challenge the muscles around the trunk while walking, rotating or balancing on one leg. The report says the exercises are also offered to younger clients; it does not claim they are suitable for everyone.

For the farmer’s carry, hold a dumbbell in each hand, stand tall and walk for 10 to 15 seconds, then turn and walk back for another 10 to 15 seconds. The trainer advises keeping the chest up and spine extended, without leaning to one side. The recommended dose is one to three sets of 20 to 30 seconds.

The woodchop involves moving a dumbbell diagonally from beside one hip toward the opposite shoulder, using controlled movement through the hips. The prescription is one to three sets of 10 to 12 repetitions on each side. For the overhead march, hold dumbbells overhead and alternate knee lifts, aiming for 10 to 12 repetitions per side. The trainer advises reducing the weight or practicing without dumbbells if the lower back arches excessively, and keeping the weights aligned with the shoulders.

A Standing Option for Core Training

The routine offers a practical alternative for people who find floor exercises inaccessible or uncomfortable. Because the moves are performed standing, they can be adapted to a session that does not require getting down to and back up from the floor. That may be relevant for some older adults, though the source does not establish that age alone determines whether a person can perform these exercises.

The movements also ask the body to stay upright while carrying weight, moving a dumbbell across the body or lifting a knee. The trainer says standing core work can support balance, posture and everyday activity. Those are the trainer’s stated benefits, not outcomes measured in a study included with the report. The headline’s comparison with crunches or planks should likewise be read as a training recommendation, not proof of superior results.

For readers, the main takeaway is that core training need not consist only of floor-based exercises. The appropriate exercise and load depend on a person’s ability and experience; the report’s suggested routine is not an individualized assessment or a guarantee of a particular result.

How the Trainer Sets the Workout

The source describes the routine as a progressive workout: begin with one set of each exercise and build toward three sets as strength improves. It recommends dumbbells heavy enough to make the end of a set feel fatiguing, while allowing all repetitions to be completed without a rest. The trainer also suggests doing the workout at least three times a week to see progress. These are the trainer’s recommendations, rather than a schedule validated by comparative data in the article.

For beginners, the trainer suggests getting guidance from a certified personal trainer on technique. That advice is particularly relevant to the woodchop’s controlled diagonal movement and the overhead march, where load and posture matter. The report supplies exercise instructions and suggested sets and repetitions, but does not provide details about the trainer’s credentials, a study, or a formal comparison with crunches and planks.

No Direct Exercise Comparison Provided

The source does not identify a study comparing these three dumbbell moves with crunches or planks, or provide measurements of core strength, balance or posture before and after the routine. It is therefore unclear what evidence supports the headline’s claim that the exercises strengthen the core “more than” those alternatives. The report presents a trainer’s experience and programming advice, not a controlled test or clinical guidance.

It also does not specify how the suggested frequency should be adjusted for people with injuries, existing health conditions or different fitness levels. The recommended dumbbell weight is described in general terms rather than with a number, and the source does not report whether participants tested the full routine. Readers should treat the sets, repetitions and frequency as the trainer’s suggestions, not a personalized prescription.

Use the Routine Within Your Limits

The article offers no scheduled follow-up study or further announcement. Anyone choosing to try the workout can start with a light load—or no weight for the overhead march—focus on controlled movement and stop if an exercise causes pain or feels unsafe. A certified trainer can help with form, particularly for beginners or those unsure how to modify the movements. People with pre-existing health concerns should seek appropriate professional guidance before starting a new exercise routine.

The practical test is whether the moves can be performed with steady posture and control. Increase sets or weight gradually rather than treating the suggested three weekly sessions as a requirement for every reader. Whether the routine produces greater core-strength gains than floor exercises remains unestablished by the report.

Key Questions

What are the three dumbbell exercises in the routine?

The routine consists of a farmer’s carry, a dumbbell woodchop and an overhead march. All are performed standing.

Does the report prove these moves strengthen the core more than crunches or planks?

No. Fit&Well reports a personal trainer’s recommendation but does not cite a direct study or measurement comparing the exercises with crunches or planks.

How often does the trainer recommend doing the workout?

The trainer suggests doing it at least three times a week, starting with one set of each exercise and progressing toward three sets. This is the trainer’s recommendation, not an individualized plan.

What should someone do if their back arches during the overhead march?

The trainer advises using lighter dumbbells or practicing without weights, while keeping the movement controlled. Anyone with pain or a relevant health concern should seek professional guidance.

Source: rss