Dumbbell toning exercises should incorporate multiple body parts to move together in different directions, which can help you improve movement patterns, body awareness and full-body strength. Use a heavier weight if you can perform the exercise with little effort. Otherwise, use a lighter weight if you cannot perform the exercise with good form or within the recommended number of sets and reps, suggests physical therapist Gray Cook, author of "Athletic Body in Balance."
Squat, Curl and Press
This exercise combines different movement patterns together into a single pattern and improves full-body strength and coordination. Stand with your legs about shoulder-width apart, holding a 20-lb. dumbbell in each hand by your sides. Squat down as low as you can without rounding your spine. Exhale and stand up, curling the dumbbells to your shoulders and pressing them over your head in one smooth movement. Hold the end position for one second and lower the weights back to the starting position. Perform three sets of eight to 10 reps.
Lunge, Curl and Press
This exercise is similar to the previous exercise, except that it can help you determine if one side of your body can move better than the other side. Stand with your feet together and hold a 20-lb. dumbbell in each hand by your sides. Step forward with your left foot and lunge straight down, keeping your torso upright. Curl the weights to your shoulders as you step back to the standing position, pressing them over your head once your feet are together. Perform three sets of five to six reps per leg. You can also do this exercise with one dumbbell.
Alternating Dumbbell Row
This exercise challenges spine and hip stability as you perform the rowing movement. Stand with your feet about hip-width apart and hold a 20-lb. dumbbell in each hand by your sides. Bend your torso forward to about 30 degrees from the upright position; let your arms hang down below your chest with your hands facing each other. Exhale and pull your right hand toward your body, retracting your right shoulder blade without moving your torso. As you lower your right arm, pull your left hand toward your body. Repeat this movement pattern in a rhythmic pattern for three sets of 20 reps.
Alternating Ball Chest Press
This exercise works on hip and torso stability while you perform the pushing movement with weights. Lie on a firm stability ball using your head and shoulders, with your feet on the floor about hip-width apart. Hold a 20-lb. dumbbell over your chest with your knuckles facing your head. Lower your right hand toward your body near your armpit while keeping your left arm still. As you push your right hand up, lower your left hand toward your body. Keep your buttocks tight to maintain your balance. Repeat this movement in a rhythmic pattern for three sets of 20 reps.
References
- "Athletic Body in Balance"; Gray Cook; 2003
- "Essence of Program Design"; Juan Carlos Santana; 2004
Member Comments