This article was last updated on May 20, 2022
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Getting in shape is crucial for every woman and after a hefty exercise routne a workout with dumbbells can give you more muscular strength and fitness. Try these techniques for your workout routines.
Here are some interesting workouts from women’s fitness experts.
Target muscles: Quadriceps, Glutes, Adductors, Soleus, Hamstring, Deltoids
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. It requires 12 to 15 reps
Adductor Squats using Single Dumbbell:
Starting off with Feet stance being wider than hip width; keep your back straight and arms locked with the dumbbell in the middle. Lower your body weight into a squat position then hold before your rise back to the start position. Aim for 10 to 12 reps. as a tip you must lock your core before you begin – posture. Eyes should be forward and chin up.
Arm pull-over with straight-leg crunch
Targets: Upper back, abs, and hips
Take hold of a pair of four to five kg dumbbells and lay on your backside with your arms extended behind you. Lift your legs to a 45-degree angle. Get your arms up over your chest and raise your shoulders off the mat while lifting your legs until they’re at right angles to the floor. Go back to the starting position without letting your legs stroke the floor. That’s one rep.
Fat Reducing Workout:
Position yourself with left foot on a well-built bench or chair with a dumbbell in each hand. Step up onto the counter and lift the right thigh so it’s parallel to ground; at the same time, coil weights up toward your shoulders. go back to the initial position, switch legs and repeat.
A-list Butt Workouts:
Place yourself into a spread out stance with the back foot lift over a bench and front foot forward. Hold a dumbbell in each hand, and let it dangle to your sides. Lower yourself by bending your knee and hip. Maintain appropriate posture throughout the routine, and keep the front knee in line with the foot as you execute the exercise. Once at the base of the movement, force through the heel to extend the knee and hip to return to the initial position. Repeat for the suggested amount of repetitions.
Stiff Legged Dumbbell Deadlift:
Grab a pair of dumbbells by your side. Stand up right with your legs shoulder width apart and your knees slightly bent. Turn forward at the waist while keeping your rear straight and lower the dumbbells over the top of your feet until you sense a stretch on the hamstrings. Pull out your hips and waist back up to the starting point. Repeat for the suggested amount of repetitions.
Deadlift with Dumbbells and Arm Extension:
Stand with feet slightly wider than hip width and have a slight bend in the knee. Keep the Dumbbells by your sides and Back straight and belly button to your spine. Keeping arms straight, lower your upper body so that your hands go to just below your knees, keep your eyes forward and back straight at all times. Raise your left arm and lower again. Come back up to start position. Repeat on other side. You should feel consistent tension in your hamstrings as the anchor. Repeat 3 times.
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