Exercising is good for the whole body. Weights like dumbbells, rods and barbells can be used to perform certain exercises that help tone your body. If you don’t have any of these available, you can use water bottles and heavy items you have in your home to do strength training exercises. Let us have a look at some of the exercises that can be done using dumbbells to build strength and keep your body in shape.
goblet squats
You can do this using one large dumbbell or two smaller dumbbells depending on the weight you can lift. Stand up straight and hold the dumbbells close to your chest. Now hold it in the same position and start squatting. Keep your back straight and bend your knees and sit down completely. Put pressure on your ankles while standing. This exercise helps tone the thighs and upper arm as it puts pressure on both.
shoulder press
If you’re a beginner, start by sitting in a back-supporting seat. Now, take a dumbbell in each hand and bend your arms to 90 degrees, aligning your hands with your shoulders. Now join them above your head and push them upwards and slowly bring them back to the 90 degree position. You will feel pressure on your wrist and upper arm while doing the exercise. It helps in reducing excess arm fat.
tricep kickback
Begin standing and lean forward slightly. Now hold a dumbbell in each hand. Now, keep your upper arm still and push your lower arm forward and down. Don’t move your shoulders. This will help you gain strength on the lower arm by building stronger muscles.
Lungs
Lunges are a great way to build the core. However, you can do lunges by holding onto some weight for better results. Stand up straight and hold dumbbells to your sides. Now keep your right leg in front and bend both the legs while bending at the knee. Now bring the left leg in front and take the right leg back. Repeat this at least 20 times with each leg. You will feel the pressure on your core, thighs and hips while doing the exercise.
overhead tricep extension
Hold a dumbbell by both of your ends vertically above your head. Stand straight and now bend your elbows back so that your hands can reach the back of your head. Don’t move your shoulders. It helps to strengthen the triceps muscles.
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