Exercise at home with dumbbells Do these exercises with dumbbells at home

In this busy life, people don’t have time for themselves and in such a situation, it is very difficult to arrange one to two hours separately to go to the gym. People cannot reach the office in time in the morning, so it is impossible to reach the gym on time. It’s a matter of busy people, but some women, especially after the age of 40, stop paying attention to their health because they don’t do much physical activity. So they don’t have the right to be fit? So today we have brought you some dumbbell exercises which you can easily do at home.

It is important to warm up before starting a dumbbell routine. A proper warm-up increases blood flow to your muscles, increases flexibility and reduces the risk of injury. Do jumping jacks, dynamic stretches, or jogging to prepare your body to move forward.

Do this exercise with dumbbells at home

Exercise for upper body

1 Dumbbell Chest Press

1. To do this, first lie down on a bench or floor and take a dumbbell in each hand.
2. Start with your arms extended across your chest, palms facing forward.
3. Lower the dumbbells to your chest, keeping your elbows at a 90-degree angle.
4. Return the weight to the starting position. You can do this exercise for 3 sets of 10-12 reps.

2 dumbbell rows

1. Place one knee and hand on the bench for support, while the other foot rests on the floor.
2. Hold a dumbbell in the opposite hand, extending the arm down.
3. Pull the dumbbells toward your hips, keeping your back straight and elbows close to your body.
4. Lower back down and repeat. Do 3 sets of 10-12 reps on each side.

3 Dumbbell shoulder press

1. Stand or sit holding a dumbbell in each hand at shoulder height, palms facing forward.
2. Press the weights up until your arms are fully extended.
3. Lower them back to shoulder height and repeat again. Repeat for 3 sets of 10-12 reps.

Lower body exercises

4 dumbbell squats

1. Hold a dumbbell in both hands and stand with your feet shoulder-width apart.
2. Lower your body into a squat position by bending your knees and hips and keeping your back straight.
3. Return to the starting position by pushing through your heels. Do 3 sets of 12-15 repetitions.

5 Dumbbell Lunge

1. Hold a dumbbell in both hands and stand with feet hip-width apart.
2. Step forward with one step and lower your body until both knees are bent at 90 degrees.
3. Return to the starting position and repeat with the other leg.

6 dumbbell deadlifts

1. Stand with feet hip-width apart, holding a dumbbell in each hand in front of your thighs.
2. Bend your hips and knees to lower the dumbbells toward the floor while keeping your back straight.
3. Return to a standing position by extending your hips and knees. Aim for 3 sets of repetitions.

Core exercise

7 Dumbbell Russian Twist

1. Sit with your knees bent and feet flat on the floor.
2. Hold the dumbbells with both hands and bend your arms slightly backwards.
3. Twist your torso to one side, then the other, keeping your core active.

Also Read- Exercise For Shoulder Pain: These 4 Exercises Will Give Relief From Shoulder Pain.

About the author

A journalism graduate from Delhi University, Sandhya Singh is an expert on women’s health, fitness, beauty and lifestyle issues. By consulting various experts and research institutes, she provides readers with research-based and factual content. Sandhya is a supporter of body positivity and women’s rights. ,Read more