You can accomplish a lot with a single weight.
, CPT, owner of Strong With Sivan, tells SELF. Core stabilization helps keep your body upright and ensures it doesn’t tip over or fall to the side.
With that in mind, Fagan created the below one-dumbbell workout for SELF that’s loaded with unilateral exercises—as well as one bilateral move, since there are also benefits to working both sides of your body at the same time. Together, these five moves will work your entire body and seriously fire up your core.
This routine is intended to be performed with a medium weight dumbbell , and as a result, the rep count varies between the moves. That’s because when you’re working with just one weight, the appropriate number of reps will really depend on which exercise you’re doing and the muscle groups it engages.has the highest number of reps since it’s an exercise that hones in on your glutes, which are a super-strong muscle group that can handle a lot of load, says Fagan.
Of course, the rep ranges provided below are just guidelines, says Fagan. If you’re doing a move and feel like it’s too much for your muscles or you’re feeling it in other areas of your body, back off. “Always make sure that your form is on point,” says Fagan. “Don’t sacrifice form for repetition.” You can do this workout two to three times a week, so long as you pencil in a day of rest in between workouts so your muscles have time to recover. Also important: Take a few minutes to warm up before getting started so your body is properly primed for the work ahead. Moves like striders,
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