It’s no secret that they’re one of the handiest fitness tools and on any normal day, they’re the go-to equipment if you’re looking for something less intimidating than the barbell. But bearing in mind that dumbbells aren’t just your friends for your regular sculpt-and-lift, it wouldn’t hurt to introduce a few twists to the usual routines. Wondering how you could maximize them at home? Let us count the ways.
Who said weights don’t belong on the dance floor? Upgrade from the lifting moves and dance to the rhythm with your dumbbells as you hit play on your music player, primed for a freestyle workout that doesn’t diminish the fun. Extend your arms, twist your hips, bop your head to the music—shatter the stereotype that losing weight is all work and no play.
With additional focus on the abs, this standing weighted twist improves your core as much as it helps shape your arms. Hold the dumbbell with both hands and the arms straightened at chest level. Then, once positioned, keep the pelvis stable and rotate your torso from right to left, making sure your abs are pulled towards your spine with every twist. Up the ante by speeding up the pace, twisting faster after a few turns. Do four sets of 20 reps.
Best done with hex dumbbells, this variation to the usual pushup routine targets the chest and the upper back. Begin by gripping dumbbells firmly onto the flat surface and lowering your body as you would in a regular pushup. As you push yourself back up, raise the dumbbell in your left arm with your body rotated towards the same side. Keep the motion smooth and controlled as you transition and repeat the steps to your right.
In an upright position with a dumbbell on each hand, stand with your feet slightly apart and chin maintained at a level. Slowly lower your torso into a squatting position without changing your straight posture as you spread both of your arms to the side. Wrist straps may be used and stances may be modified according to your target area.
The nine-to-five workload can easily take its toll. After a day in front of the desktop computer or an OT at work and being hunched over paperwork, the overhead press helps release muscle tension in the back area and improve posture. Stand with your feet apart, arms bent in a 90-degree angle not below shoulder-level, with each hand holding a dumbbell. Continuing, raise the weights overhead while keeping your balance stable and your abs tight. Do 15-20 reps.