This 10-minute upper body and abdominal workout targets the arms, back, shoulders, and core muscles. For a quick and easy upper body workout you can do at home, bookmark this one.

This home workout by Vikki Power (opens in a new tab) only requires a pair of dumbbells, but you can substitute any weight you can hold securely (I personally like the workout with kettlebells). Some of the best adjustable dumbbells for home workouts allow you to quickly switch weights between upper body exercises and abdominal exercises.

Follow the 40 seconds on, 20 seconds off workout style, which is enough time to build intensity. For beginners, start with lighter weights, choose weights that allow you to maintain good form for 40 seconds or more, and increase the weight as you become more comfortable with the exercises.

Follow the video and check your form for each exercise before beginning. The workout should begin with an emphasis on arms, such as push-ups, lateral raises, tricep kickbacks, bent-over rows, and renegade rows, before moving on to abdominal exercises.

Here is how to do push-ups, but you can also add one of the five chest day variations to make it tougher (I regularly use diamond push-ups when I want to work my triceps more). You can also learn how to do dumbbell rows here. It is a single arm variation, but the method is the same.

During training, always try to keep your form tight and your core engaged. Power will give you tips throughout, but she will not talk you through it. Listen to your hips. If your lower back seems to be talking to you (and not in a good way), squeeze your abs, adjust your form, and reduce weight if necessary.

Most abdominal exercises are crunches. If you suffer from lower back pain, this exercise may be a no-no, but you can read more about the difference between sit-ups and crunches (spoiler - sit-ups are more effective for strengthening hip flexors).

We also cover some of the best abdominal exercises for sculpting a stronger core if you need inspiration to change up any movements. Adding dumbbells increases the load on the core muscles and is an excellent way for gym bunnies to squeeze more out of their exercises.

This upper body and abdominal training crunch works in a variety of planes, including a twisting motion that effectively targets the obliques. The abdominal muscles, namely the rectus and transversus abdominis, will do most of the work during the reverse crunch.

This movement requires the deep muscles of the trunk to be engaged as the legs are extended and the knees are drawn in toward the chest. Tilting the pelvis toward the spine should provide more support for the back.

For most people, traditional crunch exercises are fine and will relentlessly burn core muscles, but always consult a personal trainer first if you suspect a back injury.

Next: try to work the major muscle groups of the upper and lower body several times a week. Chest workouts with dumbbells and 7 leg workouts with kettlebells are recommended.