Many of us do not want to develop large, bulky muscles. Instead, we want to reap the benefits of a lightweight strengthening workout while creating a lean, healthy body. Light hand weights, such as 5-pound dumbbells and kettle bells, give us the opportunity to tone and tighten our muscles without creating a bodybuilder's physique.
Upper Body
Upper body exercises should target your chest, shoulders, biceps and triceps. Bench presses on a flat weight bench can be performed with hand weights for light conditioning of your pectoral muscles. Perform military presses to target your shoulders with a 5-pound hand weight in each hand. Biceps curls and triceps kickbacks concentrate on toning both the front and back of your upper arms.
Lower Body
Hand weights create a more beneficial workout for your legs, hips and glutes by creating additional resistance. Perform lunges and squats to work your quadriceps, hamstrings, glutes and hips while holding a hand weight in each hand at shoulder or hip height. Perform calf raises on the edge of a step while holding a hand weight to target your calves.
Core Muscles
Developing your abdominal muscles is crucial for preventing back pain and bracing your spinal column. To target your abdomen, hold a 5-pound dumbbell or kettle bell to your chest while performing crunches and oblique twists. Your back muscles, another muscle group of your core region, include your lower, central and upper back. For strengthening your central back, try lying rows as you lie on your abdomen on a flat weight bench. Dumbbell or kettle bell dead lifts target your lower back, while shrugs work your upper back muscles.
Frequency, Sets and Repetitions
For toning and lean muscle development, use your 5-pound hand weights to perform a full body strength training session at least twice a week. Complete two to four sets of 10 to 15 repetitions of each exercise, with at least one minute of rest between sets. Wait at least 48 hours between workouts to allow time for muscle recuperation and development.
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