When it comes to building a well-balanced fitness program, incorporating exercises that work multiple muscle groups at once, such as compound exercises [1], is a great way to be more efficient with the time you spend working out to get more bang for your buck. Two muscle groups you can train together to maximize your workouts and gain strength are your arms and abs.
While your arms and abs may not seem like they have much of a connection, they do. "Exercises that strengthen the arms often engage the abs [2] because many arm movements require trunk stability and support to maintain proper form and balance," says fitness coach Mauro Maietta.
Maietta tells PS that when an exercise engages both your arms and your abs at the same time it will be more efficient, increase functional strength and core and trunk stability, improve coordination, and enhance muscle activation.
"Strong arms and core muscles are essential for performing everyday activities such as lifting, carrying, pushing, and pulling. By strengthening both areas, you improve your ability to perform these tasks safely and effectively, enhancing your overall functional strength and mobility," he says.
The eight bodyweight and dumbbell exercises for your core [3] and abs below will help you build upper-body strength [4] and increase your stability. You can add the exercises individually into your regular gym routine [5], or make them a workout by stringing them together: While maintaining good form, perform as many reps as you can of each exercise for 60 seconds. Rest for 30 seconds midway through (after the plank row), and for 60 seconds after the final exercise (the up-down plank). Then repeat the circuit three times through. If you need a set of weights, try the PS Neoprene Dumbbell [6] ($9-20), available in 3 to 10 pounds.
Experts Featured in This Article
Mauro S. Maietta [7] is the district fitness manager (DFM) at Crunch Fitness [8], A.F.A.A. certified personal trainer, CrossFit Level 1 coach, and who's earned several other fitness certifications. He leads the education on the East Coast for Signature owned locations.
Dumbbell Bench Press
The dumbbell bench press requires core activation to help you drive the arms above the head.
- Start laying on the floor or a bench with a dumbbell in each hand.
- With the elbows out at a 45-degree angle, press the arms above the head until the arms are straight above the head.
- Return to the starting position.
- Repeat for 10 reps.
Inchworm
The inchworm requires you to use your core to be able to transfer your weight from your feet to your arms as you walk out to a plank position. Read our full guide on how to do an inchworm [9] here.
- Start standing with your feet hip width apart.
- Hinge at the waist and place your hands on the floor.
- Walk your hands away from your feet until you are in a plank position.
- Walk your hands back to your feet.
- Lift your chest and return to the standing position.
- Repeat for 10 reps.
Mountain Climber
The mountain climber requires you to hold yourself up with your arms, while using the abdominal muscles to drive the knee forward. For additional detail on how to do a mountain climber [10] exercise, along with the benefits and variations, read more here.
- Start in a plank position with your wrists directly under your shoulders.
- Drive your right knee to your right elbow.
- Return to the plank position.
- Drive your left knee to your left elbow.
- Return to the plank position.
- Continue to alternate for 16 reps.
Plank Row
This advanced variation of the plank [11] will also engage the lats and biceps as you row your arms.
- Start in a plank position with a dumbbell in each hand and your feet wider than hip width apart.
- Bend your right elbow, bringing the dumbbell up to your hip.
- Place the dumbbell back on the floor.
- Bend your left elbow, bringing the dumbbell up to your hip.
- Place the dumbbell back on the floor.
- Continue to alternate for 8 reps.
Push-Up
The abs are very central to your push-up strength [12]. They keep your body in alignment from head to feet and support the movement as you push to the top.
- Start in a plank position with your hands just outside of your shoulders.
- At a 45-degree angle, bend your elbows to bring your chest to the floor.
- Push away from the floor to bring yourself back to the starting position.
- Repeat for 10 reps.
This move can be modified to perform from your knees.
Single-Arm Row
The single arm row [13] is a unilateral movement that engages your core to keep your body from rotating which creates stabilization.
- Start with your feet hip width apart and a dumbbell in your right hand.
- Hinge at the hips and bring your chest parallel to the floor.
- Bend your elbow and pull the weight up to your right hip.
- Return to the starting position.
- Complete 8 reps on the right, then repeat for 8 reps on the left.
Bear Hold
You may be familiar with the bear crawl as a popular variation of many core stability exercises [14]. In this variation, the bear hold, your abs are braced, while your arms are supporting the weight of your body, making this a great exercise for abs and arms.
- Start in a tabletop position with your wrists under your shoulders and your knees under your hips.
- While keeping your hands in place, left your knees and inch off the floor.
- Hover your knees and hold this position for 30 to 45 seconds.
Up-Down Plank
This is an advanced plank that uses a level change to add arm strength to the core stabilization.
- Start in a low plank position with your elbows directly under your shoulders.
- Move into a high plank by replacing your left elbow with your left hand and your right elbow with your right hand.
- Reverse the movement to bring yourself back to the starting position.
- Repeat for 10 reps.
Brittany Hammond [15] is a NASM-certified fitness instructor, a fitness writer, and an avid reader. In addition to PS, she has contributed to Livestrong.com, Well+Good, Verywell Fit, and Health.com. She has worked as a group fitness coach for the past seven years.