Exercisesplay a very important role in today’s hectic life. It is important for toning up muscles, as well as to remain healthy and fit. Dumbbell exercises help to increase muscle mass in the body. Following are the 10 most recommended dumbbell exercises for women with their execution:-
Ten Dumbbell Exercises for Women
- Chest presses on stability ball:
Target areas: – chest, abs , arms and shoulders
Execution: – You start by lying on the ball by distributing your head, upper shoulders and upper back’s weight evenly with the rest of the body which is away from the ball. Your feet must fall flat on floor and then you stretch your arms with dumbbells till they are straight and repeat. It is one of the best dumbbell exercises for women.
- Side crunches:
Target areas: – biceps
Execution: – Stand with your feet together and hands down. Hold dumbbell in one hand. Now touch the temple by the fingers tips of left hand. Bend to your right with the left elbow pointing up.
- Reverse flies:
Target areas: – Upper back, shoulders, rear shoulders and spine muscles
Execution:- You sit on the stability ball and hold dumbbells in each hand. Bend down from your waist so as to keeping your hands behind ankle. Now start raising the dumbbell from your sides with thumbs pointing downwards. Bring back to the first position and repeat.
- Upright rows:
Target areas:- Shoulders and trapezius muscles
Execution: Stand upright for this with feet shoulders-width apart. Keep dumbbells close to the body raise them to the chin. Hold it till count of two and go back to start position. Repeat at least 10 sets.
Target areas:- trapezius muscles
Execution:- just stand straight with dumbbells in your hands. Now just raise your shoulders straight up, as if you are shrugging. Hold it for 2 counts and release.
- Wild arm row
Target areas:- upper body and back
Execution: – Stand in a squatting position. Now grab a dumbbell in each hand and lift up both dumbbells without changing the knee position. It also increases stamina.
- Seated shoulder press:-
Target areas: – upper body muscles
Execution: – Hold the dumbbells in each hand to the sides of the shoulders and the elbows below the wrist. Now you press your arms upwards until they are extended right over the head and bring them back in starting position again.
- Reverse lateral:-
Target areas: – Quadriceps, Glutes, Adductors, Soleus, Hamstring, Deltoids
Execution: – With weights in hands, step laterally (sideways) then reverse lunge, lengthening spine. Pause in lunge position, raise same arm as outside leg to press weight above head, and lower. Repeat on other side.
- Stiffed legged dumbbell deadlift:-
Target areas: calf muscles, lower body
Execution: Hold a pair of dumbbells at your side.
Stand straight with your legs shoulder-width apart and your knees slightly bent. Bend forward at the waist while keeping your back straight and lower the dumbbells to over the top of your feet until you feel a stretch on the hamstrings.. Extend your hips and waist back up to the starting point. Repeat for the recommended amount of repetitions.
- Dumbbell hamstring curls:-
Target areas:- lower body muscles
Execution: – Lie face down on the bench and position yourself so that your knees are at the edge of the bench. Choose the appropriate dumbbell and set it on the ground near the lower end of the bench. Secure the dumbbell between the arches of your two feet. Your legs should be fully extended and you can wrap your arms around the bench for stability. This is the starting position. Bending at the knees only, slowly curl the dumbbell up towards your buttocks. Raise the dumbbell as far as comfortably possible or just past 90 degrees. Pause for a moment and then lower the dumbbell in a controlled manner back to the starting position.