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Five Pound Weight Exercises for Women

by
author image Stacey Beth
Stacey Beth is a magazine editor and wardrobe stylist who has been writing about fashion since 2001. Her work has appeared in many online magazines, including The Ground, Unallied, Iconography, Ladygunn, Boho, Venus and Eliza. Beth holds a Bachelor of Science in fashion design.
Five Pound Weight Exercises for Women
Five-pound weights can get your arms toned and strong. Photo Credit Photodisc/Photodisc/Getty Images

Five pounds may not sound very heavy, but a set of five-pound weights can work wonders on a woman's arms, shoulders and overall health. With just a few sets a day several times a week, biceps, triceps and even your core can become toned and more defined. Strength training also increases your metabolic rate, which can result in more calories burned on a daily basis.

Overhead Press

The overhead press works the muscles in your shoulders. To do it correctly, stand with your legs shoulder-width apart and hold a five-pound weight in each hand. Raise your arms until they are parallel to the floor. Bend your elbows up 90 degrees so that your hands are facing toward your head. Raise your arms straight up over your head until your arms are straight, and lower them back down to the starting position.

Triceps Extension

Toning your triceps is an amazing way to not only utilize your five-pound weights, but to get rid of that dreaded jiggle that many women are plagued with. Grab one of the weights in your right hand and raise it up over your head. Bend your elbow backward, lowering the weight so that it moves behind your head -- you can keep your arm stable by holding the elbow with your other hand. Slowly raise the weight back up. Repeat this motion with the other arm.

Stability Ball Biceps Curls

You can also introduce a stability ball into your strength-training routine, working your abs and biceps at the same time. Lie with your left side atop a stability ball so that the ball is under your armpit. Grip a weight in your left hand, extending your arm out and down. Bend your elbow and slowly curl your arm upward until the weight meets your shoulder. Curl your arm back down. Repeat this exercise on your right side.

Lateral Raise

If you are really into getting some toned, sexy shoulders, the lateral raise is a perfect complement to the overhead press since it targets a different area of the shoulder muscles, also called the deltoids. Hold one weight in each hand with your hands facing your body. Slowly raise both arms out and up, until they reach about the height of your ears. Hold for a second or two and then lower back down to starting position.

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