Dumbbell workout for women: 5 must-do exercises


Did someone say dumbbells are just for the biceps? When applied correctly, they could aid in strengthening and muscle growth! Exercises with dumbbells are appropriate for both newbies and expert lifters. Combining full-body dumbbell workouts with cardio can help you gain lean muscle and lose fat, improving the aesthetics of your body and increasing your level of fitness. So, let us take you through the benefits of dumbbell workout for women, and its benefits.

Is dumbbell workout good for women?

Adding a dumbbell workout to your physical exercise routine can bring a world of difference. To outline the benefits of dumbbell workout for women, Health Shots reached out to fitness coach Mahesh Ghanekar, who trains Bollywood celebrities such as Kareena Kapoor Khan and Soha Ali Khan.

“Strengthening and toning your body are just as vital as losing weight. Dumbbell exercises can help you gain lean muscular mass, keep your muscles toned, and increase muscle activity. With the correct support, these dumbbell exercises for toning and strengthening may enable you to achieve the necessary outcomes. When paired with a healthy diet, plenty of water, and self-care, they could enhance your general well-being. If you have any past medical history or injuries, speak with your physician before beginning any fitness program,” he says.

Dumbbell workout for women
It’s time to include dumbbells to your workout routine! Image courtesy: Adobe Stock

Dumbbell workout for women to tone their figure

Check out these 5 full-body dumbbell exercises for women – it’s an at-home dumbbell workout you won’t regret!

1. Shoulder Dumbbell Squats

  • Place a dumbbell on each shoulder, with one end pointing front.
  • Your feet should be hip-width apart, heels firmly planted on the ground.
  • For better balance, bring your shoulders back, stand tall, and brace your abdominals.
  • Bend at the knees and move your butt backward as you begin to descend your body.
  • Take caution not to bend forward at the rear.
  • Lower yourself till your thighs are parallel to the ground. It’s acceptable to go less than the entire distance until you get solid form. Hold briefly.
  • Now to straighten your knees and hips and get back up to a standing position, push into your heels. To maintain a neutral back, keep your chest up high.

2. Dumbbell High Jump Burpees

  • Lower your body towards the floor by hingeing your hips, knees, and ankles.
  • Hold your body in a high plank position, place the dumbbells on the floor and spring back with your feet hip-width apart.
  • As you stand, propel yourself off the ground with an explosive lift by jumping your feet back towards your hands and carrying the dumbbells with you.

3. Shoulder Overhead Press

  • Maintain a straight back and stand straight.
  • Using an overhand grip, hold a dumbbell in each hand at the shoulders.
  • Knuckles face up, and thumbs are on the inside.
  • Breathe out as you carefully elevate the weights above your head.
  • At the peak of the motion, pause a little. Take a breath and put the dumbbells back on your shoulders.

    Also read: How to do a dumbbell shoulder and overhead press for upper body strength

    Woman performs overhead press with dumbbells
    Woman performs overhead press with dumbbells. Image courtesy: Adobe Stock

4. Dumbbell Stiff Leg Deadlift

  • Stand tall with your feet shoulder-width apart and your dumbbells in hand.
  • With your shoulders lowered and an overhand grasp on the weights, hold them in front of you. With your hips tucked, knees slightly bent, and glutes squeezed, find your standing line of tension.
  • To activate your core, bring your navel close to your spine and tense your sides.
  • Maintain a lowered shoulder and a backward head posture.

5. Dumbbell Crunches (flat and decline)

  • All of the abdominal muscles are worked during dumbbell crunches. However, the rectus abdominis and obliques are particularly worked.
  • With your feet flat on the floor, lie flat on your back.
  • Using both hands, hold a dumbbell across your chest.
  • With a slow exhale, raise your upper body, including your head and shoulders, off the ground. You should only be four inches off the ground when your shoulders are raised. You should keep your lower back on the ground.
  • As you rise, firmly tense your abdominal muscles. Hold onto the contraction for a moment. Take a breath and then slowly descend to the beginning position.
  • Repeat as many times as you can comfortably do.

What weight dumbbells should a woman use?

You may wonder at times, “Is 5 kg dumbbell good for women?” After all, many women also don’t want to risk looking extremely muscular. But here’s what the fitness coach says. He recommends anything between 2 to kg dumbbells for beginners. “But these can be increased depending on one’s strength and ability. Focus on increasing repetitions rather than increasing weights in the initial months,” he adds.

Also, there are no such restrictions for men and women. It all depends on the strength, ability, age, and one’s consistency in working out.

Health Shots Recommends: 5 best rubber dumbbell sets that are perfect for beginners

Are there any side effects of using dumbbells for workout?

Adding weights to your workout cannot be bad for you, as long as the technique and form you use while working out with dumbbells, is correct. This will help to reduce any risk of potential injuries or muscle pulls.

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