When we hear about exercises with dumbbells, arm workouts such as curls for biceps, triceps and others immediately come to mind. When it comes to pumping the muscles of the legs and buttocks, we tend to think of heavier equipment – barbells or special simulators. However, dumbbells can be a very effective tool for making your legs slimmer and your buttocks firmer. If in your sports arsenal there are only these shells, and you have long dreamed of changing your lower body, we share simple exercises that will help you with this.
Before you start doing these exercises, make sure that you have no injuries or contraindications. Pregnant women should be especially careful when they first need to consult their doctor. Exercises such as lunges and squats with extra weight can have extremely negative effects on their health.
As an illustrative example, we recommend a series of exercises by fitness trainer Nico Gonzalez, who demonstrated the correct technique to the Byrdie portal.
1. Lunges forward with a turn of the body
Keep your arms in dumbbells and step forward with one foot. In this case, the legs should be at an angle of 90 degrees. With a lunge, rotate your torso towards your front leg, then return to the starting position and push off with your heel, keeping balance on one leg.
2. Deadlift on one leg with a rear leg lift
Take a dumbbell in one hand. Take a step back with one foot. Transfer your weight to your front leg and, bending it slightly at the knee, tilt down. At the same time, slowly lift your hind leg up.
3. Squats with lifting a dumbbell over the head and turning the body
Hold a dumbbell in your hands in front of your chest and do a squat. When straightening the body, stretch your arms up and turn your body to each side in turn.
4. Raising the hip from a prone position
Lie on your back and place a dumbbell on top of your thighs, supporting it with your hands. Lift your buttocks off the floor so that they form a straight line with your knees. Raise your bent knees alternately as if you were marching.
5. Side lunge and soccer kick
Holding a dumbbell in one hand, lunge to the side and lean forward towards your bent leg. Returning to the starting position, kick the soccer leg that was bent.
6. Deadlift with strong weights
Take a heavy dumbbell or dumbbells in each hand. With your knees slightly bent and making a slight bend in the pelvis, lower the dumbbells down. At the same time, keep your back straight. Contract the gluteus muscles and return to the starting position.
7. Deadlift with one dumbbell in hand
Stand with your feet shoulder-width apart. Take a dumbbell in one hand. Bend to parallel with the floor, keeping your back straight. Then switch hands and do the same.
There is another way to do this exercise. Take the same position, and place the dumbbell on the floor between your legs.
Bend to parallel with the floor and, taking the dumbbell in your hand, straighten to the starting position.
8. Back lunges from the half-squat with extension
Take dumbbells in your hands and stand in a half-squat with your knees slightly bent. Lunge with one leg back and then straighten. Return back to the starting position through the lunge squat.
9. Plank walking
Take dumbbells in each hand and do a wide squat. Then, alternately take your legs back, getting into the bar. Also, alternately return to the starting position and straighten up with dumbbells in your hands.
10. Cross lunges
Hold one dumbbell in your hands in front of you at chest level. Shift your body weight to one leg, and take the other behind it, making a cross lunge. During squats, for additional load, the arm with the dumbbell can be straightened forward.
As you can see, using dumbbells for simple exercises such as lunges, squats, or twists makes your workouts more challenging and effective. However, do not forget about the execution technique. If any of the movements are unfamiliar to you, try doing them without weights first, and then carefully connect light dumbbells to your workouts to increase the level of difficulty. The result will not be long in coming!