Both men and women alike want great bodies. They want to shed off extra fat and build their muscles, instead. For men, they want muscular physiques while women want toned ones. Women, in particular, usually place great importance on their arms since they typically expose their arms a lot. They want to be able to wear sleeveless shirts and gowns without having to worry about their arms being flabby. As I have mentioned in my other posts, exercise is a great way to beat depression.
If you also wish to get toned arms as well as a lean body and a flat stomach, then there are certain exercises that you can perform to aid you in the achievement of such goals. These exercises typically target the arms to make sure that they get as toned as possible. One of these exercises are dumbbell exercises. Here are some of the workouts that you can perform with the help of dumbbells.
The first one that you can do is a reverse lateral. (see video above)This type of exercise targets your deltoids, soleus, glutes, adductors, quadriceps, and hamstring. To do this exercise, you should carry dumbbells on both of your hands. Afterwards, you have to take a step sideways or on a lateral position. Then, you will have to reverse lunge so that you can lengthen your spine. You have to remain in the lunge position for a few seconds, and while you are at it, you should raise the arm similar to your outside leg for pressing weight above your head. Then, lower it down. You will have to repeat the same action on the other side.
Another exercise that you can do is the adductor squats using one dumbbell. (see video above)To do this, you have to keep your feet apart and make sure that their position is wider than your hip. You should also keep your back straight and hold the dumbbell with both hands and lock it in the middle. Then, slowly go to a squat position and put your weight on your lower body. Stay that way for several seconds. Afterwards, go back to your starting position.
The arm pull-over with straight-leg crunch is also an exercise that you can perform. (see image above)This exercise targets your hips, abs, and your upper back. In this exercise, it will be great if you will use dumbbells that weigh around four or five kilos. Lie on your back with your hands on the side, holding the dumbbells. Then, your legs should be raised to an angle of 45 degrees. At the same time, you also need to raise your arms over your chest as well as your shoulders. In this manner, you will achieve a perpendicular position between your arms and legs. Stay at this position for several seconds and then go back to the starting point. However, make sure that your legs do not touch the floor.
Another modified exercise, you will need a sturdy bench and your dumbbells. While holding your dumbbells, you must step on the sturdy bench with your left foot only. Afterwards, you need to raise your right thigh and bend your knee on a 90-degree angle. You also need to curl your arms towards your shoulders at the same time. Go back to your starting position and do the same action on the other side.
You may also perform the stiff-legged dumbbell deadlift. With this exercise, you have hold dumbbells on both hands. You have to stand with your legs spread in shoulder-width. Bend your knees slight. Then, keep your back straight while bending forward at your waist. Lower your hands to your feet to stretch your hamstrings. Once you feel such stretch, you should then go back to your starting position and start again.
There is also the deadlift with dumbbells and arm extension. To do this, get into a standing position and keep your feet apart at hip-width. Bend your knees slightly. Hold the dumbbells and keep them at your sides. Make sure to keep your back and your arms straight at all times. Then, lower your body by bending your knees until your arms reach below the knees. Afterwards, you should extend your right arm forward and then lower it back again. Go back to starting position and repeat similar steps on the other side. You should be feeling tension on your hamstrings constantly while doing the steps.