Keep your body slim, toned and strong by performing dumbbell exercises every day. Even a few minutes a day working different body areas with dumbbells can be beneficial for toning and strengthening your arms, shoulders, hips and thighs. Start with low-weight dumbbells, gradually working your way up to heavier weights and increasing your intensity and repetitions as you grow stronger.
Biceps Curls
Work your biceps and triceps muscles by doing biceps curls every day. Stand with your feet shoulder-distance apart, arms down alongside the front of your body, palms facing upward. Lift your hands upward toward your shoulders. Curl your little fingers slightly inward at the top of the biceps curl to give your biceps muscles an extra contraction. Hold the contraction for a second and then lower your arms back down to your starting position. Repeat 10 to 20 times.
Deltoid Lifts
Work the outside of your upper arms, your shoulder cap and your upper back muscles at the same time by performing deltoid lifts. Start with 5-lb. dumbbells in each hand, elbows bent at a 90-degree angle at your waist. Press your shoulders downward throughout this exercise. Lift your elbows out to the side, keeping your hands as still as possible. With elbows at shoulder level, your hands should be at chest level. Your elbows may lift slightly higher than your hands. Throughout the exercise, your hands should not move more than an inch or two. Lower your elbows and then repeat the lifting movement 10 to 20 times. For additional challenge, extend your arms away from your body, elbows slightly bent, when lifting.
Military Press
Work your shoulder and arm muscles by performing standing or seated military presses with dumbbells. Stand or sit with your feet slightly wider than shoulder-distance apart, a dumbbell in each hand by your sides. In unison, lift the dumbbells up to shoulder height. You can have your thumbs facing behind you or toward your ears. Lift the dumbbells up over your head, keeping your arms in line with your shoulders. Lower and repeat 10 to 20 times.
Side-lying Leg Lifts
Work your upper thigh, hamstrings, hip flexor and abductor muscles and gluteus maximus by performing side-lying leg lifts with a dumbbell. Lie on the floor on your left side, legs slightly bent. Balance a dumbbell on your right leg, just behind your knee. Hold it in place with your right hand. Lift your right leg upward, keeping your foot parallel to the floor, toe pointed slightly downward. Your heel should lift slightly higher than the rest of your foot to cause you to feel the exercise in your outside thigh and hip muscles. Lower your knee back down to your starting position and repeat 10 to 20 times. Switch and repeat the exercise sequence on your other side. Add more challenge to the exercise by extending the working leg.
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