Lose Some Weight Working These Dumbbell Exercises

With only a few minutes each day, you will soon see and feel the difference between these valuable workouts. You will notice improved flexibility, reduced cellulite, and increased muscle mass in no time!

”This workout is great when you have little time in the day to spare. It’s a full-body routine, which means it works your entire body from head to toe and can help tone thighs, legs, arms, and even stomach!”

”The results of these exercises are that lost inches will be seen around the waistline and other problem areas. This workout can start to give you a more toned figure, boost your metabolism and burn calories out of your body making it easier for you to lose weight.”

”The key with this exercise is to make sure that the weights are light enough that there is only a 5-10% increase in difficulty throughout the workout. Otherwise, you’ll be in for a very slow and boring workout!”

”Perfect Dumbbell Workout Routine For Women: You are going to do 3 sets of this workout with at least 1-minute rest between each set. After you have started the first round of your workout, take a 30-second water break (Water is essential when doing these workouts).”

”Start with a 5-10 minute warm-up to get you going. I have put the exercises down in order, but feel free to change it up if you want! Remember these dumbbell workouts are really effective when your aim is to LOSE WEIGHT and not tone.”

“Workout at Home for Women 

Dumbbell Exercises For Abs

1. Dumbbell Sit Up: Hold a light dumbbell in each hand and while laying on the floor, perform sit-ups until you feel your stomach start to hurt (don’t overdo it), then stop. You can even let the weights touch the ground to give you a little bit more of a challenge!

2. Dumbbell Side Bends: Hold the dumbbells up to your ears with straight arms as you stand on one leg, then bend over to each side until you feel it in your side. Do 3 sets of 10-15 reps (each leg) everyday! This is a great workout for inner and outer thighs, hips, waist, inner and outer stomach.

3. Dumbbell Squat Jumps: Start by holding a light dumbbell in each hand with straight arms above the head. Slowly lower your body into a squatting position until your thighs are parallel to the floor, then jump up as high as you can (push yourself off of the ground). Make sure to land softly. Repeat for 3 sets of 10-15 reps each day! These dumbbell exercises work great for strengthening glutes, hips and thighs- which is especially helpful if you are trying to lose weight around your waistline or ‘love handles.’

4. Dumbbell Tricep Kickbacks: Start by holding a light dumbbell in each hand in front of your body. Then use your right/left arm to bend at the elbow until your arm is almost straight, then kick it back behind you as far as possible. Make sure to keep your other arm and legs completely still (try not to move them). Do 3 sets of 10-15 reps with each arm. This exercise is particularly good for working out the back of your arms.

5. Dumbbell Lunges: Start by holding a heavy dumbbell in each hand and then step one foot forward into a lunge position. Make sure that your front thigh is parallel to the ground and keep your feet close together, then slowly push yourself back up to the starting position. Do 2 sets of 10-15 reps each leg everyday! This dumbbell exercise works well for strengthening your thighs, hips and buttocks.

6. Dumbbell Squat: Start by holding a heavy dumbbell in each hand above your head at shoulder height. Then slowly push yourself into the squatting position until your thighs are parallel to the ground, then stand back up. Do 2 sets of 10-15 reps each day! This workout is particularly good for working out your inner and outer thighs.

7. Dumbbell Push Ups: Start by holding a light dumbbell in each hand at arm length and spread out to the side of your body as if you are going to do a normal push up except with weights. Then drop to the ground, do the pushup and then stand back up without letting your hands touch the floor. Do 3 sets of 10-15 reps each day! This is a great workout for working out as it will work your chest and triceps (arms).

8. Dumbbell Lunges: Start by holding a light weight in one hand and then stepping forward with your left leg into a lunge position. Make sure that your front thigh is parallel to the ground and keep your feet close together, then slowly push yourself back up to the starting position. Do 2 sets of 10-15 reps each leg everyday! This dumbbell exercise works well for strengthening your thighs, hips and buttocks.

9. Dumbbell Side Lifts: Start by holding a light weight in each hand with straight arms side ways in front of your body (as if you are going to give yourself a hug). Then lift the dumbbells up until they touch above your head, then lower them back down again. Do 3 sets of 10-15 reps each side every day! This is particularly good for working out your back and shoulders.

10. Dumbbell Tricep Kickbacks: Start by holding a light dumbbell in each hand in front of your body. Then use your right/left arm to bend at the elbow until your arm is almost straight, then kick it back behind you as far as possible. Make sure to keep your other arm and legs completely still (try not to move them). Do 3 sets of 10-15 reps with each arm. This exercise is particularly good for working out the back of your arms.

11. Dumbbell Squat Flies: Start by holding a light weight in each hand at shoulder height. Then slowly push yourself into the squatting position until your thighs are parallel to the ground, then stand back up and bring your hands forward until they touch on either side of your body as if you are giving yourself a hug. Do 2 sets of 10-15 reps each day! This workout is particularly good for working out your chest and shoulders.

12. Dumbbell Chest Press: Start by holding a heavy dumbbell in each hand at shoulder height then slowly push yourself into the upright position as if you are going to do a normal push up except with weights. Do 2 sets of 10-15 reps each day! This workout is particularly good for working out your chest and triceps (arms).

13. Dumbbell Forearm Curls: Start by holding a light weight in each hand at arm length and then slowly curl one arm up until your forearm is almost touching your elbow, then lower it back to the starting position. Do 3 sets of 10-15 reps each day! This exercise is particularly good for working out your forearms and biceps.

14. Dumbbell Hamstring Curls: Start by holding a heavy dumbbell in each hand at arm length and then pull yourself up using your upper body strength until both legs are almost straight (but not quite). Then slowly lower yourself back down to the starting position. Do 2 sets of 10-15 reps each day! This workout is particularly good for working out your leg muscles and bottom.

15. Dumbbell Rotations: Start by holding a light weight in one hand at arm length then slowly rotate your shoulder from side to side, as if you are trying to touch it with the opposite hand (but do not move the arm). Do 2 sets of 10-15 reps each day! This workout is particularly good for working out your shoulder.

16. Dumbbell Side Laterals: Start by holding a light weight in each hand at shoulder height and then lift it up into the air to your side as if you are pretending to be someone doing an airplane. Then lower the dumbbells back to the starting position. Do 2 sets of 10-15 reps each day! This exercise is particularly good for working out your shoulder and side muscles (obliques).

17. Dumbbell Hammer Curls: Start by holding a light weight in one hand at arm length and then lift it up into the air, as if you are pretending to be someone holding a hammer. Then lower the dumbbell back down again. Do 2 sets of 10-15 reps each day! This workout is particularly good for working out your arm muscles and bottom.

18. Dumbbell Bicep Curls: Start by holding a light weight in one hand at shoulder height then curl it up over your shoulder. Do 3 sets of 10-15 reps each day! This workout is particularly good for working out your arm muscles and bottom.

19. Dumbbell Overhead Tricep Extensions: Start by holding a light dumbbell in one hand at shoulder height then lift it up into the air to above your head evenly on both sides (like you are the Statue of Liberty). Then lower it back down again. Do 2 sets of 10-15 reps each day! This exercise is particularly good for working out your triceps (lower arm muscles) and bottom.

20. Dumbbell Rows: Start by holding a dumbbell in each hand at arm length in front of you then bring one dumbbell up to your chest while pushing the other one down. Do 2 sets of 10-15 reps each day! This workout is particularly good for working out your back muscles and bottom.  

The human brain can be a powerful tool, but it’s never too late to improve your cognitive performance. The tips provided in this article will help you get started on the path to better health and wellness. 

We hope that by reading about how important it is for people with weight loss goals to exercise using dumbbell exercises, you are motivated to take action because anything worth doing takes time and effort! Get out there today and start going after what matters most: your own personal well-being.

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