Advantages of dumbbell workouts
Home dumbbell workouts have been an essential part of weight training for many years. Dumbbells have the advantages of being inexpensive, portable, easy to carry and easy to store. They cost less than state of the art exercise equipment and you don’t have to join a gym to use them. They are also a perfect workout for people who have limited mobility and who need to lose weight by burning fat.

Sculpt Your Body with a Burn Fat Exercise
In fact dumbbells are fantastic for burning fat, boosting the metabolism and burning calories, the best dumbell exercises to accomplish this are ones designed to target the abs.

By their nature, they require we use stabilizing muscles which are important for strength and posture as they use our body’s natural movement patterns as well as fitting in more movements than other types of fitness equipment allow.

Triceps and biceps are most likely on our minds when we think of dumbbell workouts, but they are also capable of exercising every major muscle group in the body.

Dumbbell Routines
For the best results, spend 60 seconds on each workout and then move onto the next without resting. If you intend repeating the circuit, rest for 1 minute and then repeat no more than two more times.

Please remember before starting any new exercise routine – always check with you medical practitioner first. This is especially true if you haven’t exercised in years. And don’t ignore your doctor’s advice.

Workout 1: Stand straight with a dumbbell in each hand, straighten your arms on each side of your body and with your elbows tight against your body, curl the dumbbell in a hammer position and slowly return. Repeat as many times as you can. If you want to burn extra fat, draw in your belly button to support your lower back as you lift.

Workout 2: Lie flat on your back on a mat. Holding a dumbbell in each hand, extend your arms straight above your head. Keeping your shoulders pressed flat, bend your elbows and slowly lower the dumbbell until your hands are on either side of your head (keep dumbbells away from your head – always). Again, draw in your belly button to support your back if you want to burn extra fat.

Workout 3: Holding a dumbbell in each hand, stand straight then step forward on one foot, bending your knee at a 90 degree angle. Allow your other leg to bend automatically so that your knee barely touches the floor. Push back to a standing position and repeat with the other leg. By keeping the front knee slightly bent, drop forward as the back leg lifts up and use your abs to help stabilize, this will help burn extra fat.

Workout 4: Sitting or standing with a dumbbell in each hand, extend your arms over your head, keeping your elbows slightly bent. Slowly lower them until they are bent in a 90 degree angle then push back again to the extended position. It is important to push straight overhead and not at a diagonal.

Workout 5: This workout requires a bench set at a 30 degree angle. Lie face down on the bench with your hands barely touching the floor. With a dumbbell in each hand, bend your arms and lift them to your side so that your arms are parallel to the ground, slowly return to the starting position and repeat.

Workout 6: Lie flat or at a slight incline supporting your back. With a dumbbell in each hand, extend your arms above your chest with your palms facing each other. Keep your elbows bent throughout. Lower your arms to your sides until they are parallel with the floor.

Share this page: