(Image credit: Getty/Cavan Images)
Looking for a quick dumbbell workout that’ll sculpt your core and lower body, using just one dumbbell? You’ve landed in the right place. This workout, created by personal trainer Brandon Palmer, and it hits your core, waist, and lower body using just six exercises. All the exercises can be done standing, so this is a great one to bookmark if you’re on the move or in a busy gym.As a reminder, if you’re new to exercise, you’re returning to exercise following an extended break, you’re pregnant or postpartum, or you’re dealing with an injury, it's always best to seek personalized advice from a qualified professional.What is the workout? You can follow along with Palmer, who demonstrates all of the exercises in his workout video. All you’ll need is your bodyweight and a set of dumbbells (check out the best adjustable dumbbells for working out at home here).When it comes to selecting the right weight for your workout, remember that the correct weight will feel challenging but not impossible by your final few reps. If you feel like you’re compromising your form to finish your reps, the weight is too heavy, and you’re putting yourself at risk of injury.High knees and dumbbell overhead hold: 10 reps Hold the dumbbell with both hands above your head and really engage your core, thinking about squeezing your belly button into your spine. Lift one foot off the floor, and keeping a 90-degree bend in your leg, drive your knee towards your torso, before lowering it back to the floor. Repeat on the other side.Oblique crunches: 10 per side: Start with your feet slightly wider than hip-width apart. Holding a dumbbell on one side, take the opposite hand behind your head, and complete an oblique crunch, taking your elbow towards your knee. Think about the movement coming from your torso, not your elbow. Complete all your reps on one side before switching to the other.Squats and dumbbell swings: 10 reps. Take your feet slightly wider than hip-width apart. Send your hips down and back into a squat. As you stand up, push through your heels and complete a dumbbell swing, swinging the weight in line with your torso and squeezing your glutes at the top of the movement. That’s one rep.Dumbbell snatches: 10 per side Start with the dumbbell between your feet, which should be hip-width apart. Grip the weight overhand with one hand, lift your chest, and send your glutes downward. Engage your core, keep your spine neutral. Drive up through your feet and begin pulling the dumbbell upwards, lifting the hips and shoulders together. Keep the dumbbell close to your body and bend your elbow as you pull the weight, snapping the hips into extension in a standing position. Send the weight up and lift it above your head, locking your arm out at the top. Do all 10 reps on one side before switching to the other.Do three to four rounds of the circuit for a full workout.What are the benefits?All of these exercises help you build functional fitness — by this, we mean the kind of fitness you need to lift something heavy from the floor or carry a heavy bag of groceries. As you’ll be lifting the weight above your head during exercises like high knees and dumbbell snatches, your core will have to fire up to keep your body stable as you hold the weight above your head and move your lower body.Strong abs are about far more than a visible six-pack — your core is your body’s corset, helping stabilize the body and protect your spine from injury. In these compound movements, your core will be working hard, but you’re likely to burn a lot more calories than you would during planks, sit-ups, and crunches.Get instant access to breaking news, the hottest reviews, great deals and helpful tips.As Palmer points out, when paired with cardio workouts, a balanced diet with enough protein, fruits and vegetables and water, workouts like this can help you burn fat and build muscle.If you are looking to get in shape, aim to complete workouts like this three times a week, and increase your weights slowly over time to ensure you’re challenging your body. To lose weight and keep it off, you’ll need to ensure you’re in a caloric deficit — in other words, burning more calories than you consume. One of the easiest ways to track this is to strap one of the best fitness trackers to your wrist.Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.
