A new training trend is shaking up home fitness routines worldwide: swapping traditional core exercises like sit-ups and crunches for dynamic, dumbbell-based moves. As detailed in a firsthand feature on Fit&Well, journalist Yanar Alkayat shares her experience adopting a weighted core circuit, guided by musculoskeletal specialist Kelly Marshall, highlighting key reasons why Thai readers may want to reconsider their approach to ab training (Fit&Well, 2025).
In today’s fitness culture, core workouts are almost synonymous with endless repetitions of crunches—but new research and expert insights suggest this may be a missed opportunity. Many of us in Thailand follow online videos or fitness apps that focus mainly on “visible abs.” However, strengthening only the superficial muscles overlooks vital deep core muscles that underlie our posture, balance, and daily movements. Weighted core exercises, particularly those using dumbbells, have emerged as a way to target deeper muscle layers around the ribs, spine, and pelvis—muscles crucial not only for aesthetics but for practical function such as walking, lifting, and climbing stairs.
According to Marshall, integrating weights with compound core movements challenges the body in novel ways. For instance, exercises like the Half Turkish Getup build not only core strength but also improve shoulder stabilization. The Bear Hold with Weighted Pull-Under combines isometric stabilisation with lateral movement, and the Single-Arm Overhead Walk enhances both core and shoulder robustness. “These moves don’t just recruit your visible abs—they target deep-lying muscles around your ribs, spine, and pelvis,” says Marshall, emphasizing their broader effect on mobility and spinal resilience.
The structure of this new core routine is notably different from the rote sequences familiar to many Thai gym-goers. Alkayat completed the first three exercises as a circuit for three rounds, followed by another two exercises in a separate three-round circuit, ensuring a diverse stimulus for various muscle groups. The program includes:
- Half Turkish Getup (building overhead and core stability)
- Bear Hold with Weighted Pull-Under (lateral and isometric challenge)
- Single-Arm Overhead Walk (shoulder and torso stability)
- Bulgarian Split Squat to X-Reach (posterior chain and rotational core engagement)
- Single-Arm Farmer’s Carry (lateral strength, especially obliques)
Scientific studies support the merits of such multi-planar and functional training. Research published in the Journal of Sports Sciences finds that core training involving anti-rotation and load-bearing exercises generates not only greater muscular activation but better transference to athletic performance and daily function (Journal of Sports Sciences). Dr. Stuart McGill, one of the world’s leading spine biomechanists, argues that dynamic, loaded core exercises reduce injury risk more effectively than high-repetition sit-ups or crunches (McGill, The Journal of Strength and Conditioning Research). In Thailand’s context, where back pain and postural problems are increasingly common with desk-based work and urban living, these findings are particularly relevant.
Marshall notes that by working through varied planes of motion—forward, sideways, and rotational—you build not just visible muscle, but also protective strength around the spine. This is especially valuable for Thai readers, as back health is a growing concern among both office workers and manual laborers who might benefit from daily resilience, not just aesthetics.
Culturally, fitness trends in Thailand have often adopted Western routines, but local gyms and trainers increasingly blend traditional Thai exercises—such as Muay Thai core drills—with contemporary functional movements. Integrating dumbbell core workouts can provide an effective bridge that resonates with both global fitness science and Thai practicalities, especially as home workout spaces become the norm in Bangkok condos and provincial homes alike.
Another key benefit, according to Alkayat’s experience, is variety and mental engagement: “If you can easily power through moves like sit-ups and crunches—or you’re bored of your usual core workout—it might be time to switch up your training.” This sentiment resonates for many Thais who are looking for ways to make home exercise more sustainable and less monotonous, particularly in the ongoing wake of intermittent gym closures and air quality concerns.
Looking forward, the popularity of home fitness will likely continue to rise in Thailand, driven by convenience and the influence of digital fitness communities. As local trainers increasingly integrate dumbbells, kettlebells, and functional circuits into group classes and online offerings, Thai fitness enthusiasts stand to benefit from safer, more effective, and more varied core training.
For Thai readers interested in trying this trend, it’s advisable to begin with light weights and master technique to avoid injury. Focus on form, breathe steadily (หายใจเข้าลึก ๆ), and consider recording yourself or consulting a certified personal trainer—either virtually or in person at a local gym like Fitness First or Jetts. For those with back pain or other health issues, consult with a physiotherapist or a doctor before starting any new program. Thai medical professionals increasingly recommend multi-planar and functional movements for holistic health (Thai Ministry of Public Health).
In summary, updating your core routine to include weighted, movement-based exercises can boost spinal health, improve posture, and bring greater enjoyment to your workouts. Whether you’re a sportsperson, office worker, or active retiree in Thailand, the benefits of deep core strength are clear—ช่วยดูแลสุขภาพตัวเองให้ดีด้วยการออกกำลังกายแบบใหม่ๆ ที่ปลอดภัยและสนุกสนาน (Take care of your health with safe and enjoyable new exercise routines). Start small, stay consistent, and you will feel the difference both in your core and your daily life.
Sources: Fit&Well, Journal of Sports Sciences, The Journal of Strength and Conditioning Research, Thai Ministry of Public Health