Photo by Freepik
Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Exercise
Want to build strength without leaving home? Dumbbells are your perfect partner! Here are 7 simple yet effective exercises you can do at home to target every muscle group. Get ready to level up!
Photo by Freepik
Build leg strength with dumbbell squats! Hold a dumbbell in each hand, feet shoulder-width apart. Squat down, keeping your back straight, and push through your heels to rise back up. Repeat for 10-15 reps.
Photo by Unsplash
Boost lower body power with dumbbell lunges! Step forward with one leg, bending both knees to form a 90° angle. Keep your back straight, holding dumbbells by your sides. Alternate legs for 10-12 reps per side.
Photo by Unsplash
For a stronger chest, lie on your back with dumbbells in each hand. Press the weights upwards until your arms are fully extended, then lower them slowly. Aim for 8-12 reps to feel the burn!
Photo by Freepik
Tone your back with dumbbell rows! Bend forward at your hips, holding dumbbells with palms facing each other. Pull the weights towards your chest, squeezing your shoulder blades. Do 10-12 reps.
Photo by DMoose
Strengthen your shoulders by lifting dumbbells from shoulder height and pressing them overhead. Keep your core tight and maintain control. Lower back slowly and repeat for 8-10 reps.
Photo by Freepik
Target your arms with bicep curls! Hold dumbbells at your sides, palms facing forward. Curl the weights towards your shoulders, squeezing your biceps, then lower them down slowly. Complete 12-15 reps.
Photo by Freepik
For toned triceps, hold one dumbbell overhead with both hands. Slowly lower it behind your head, keeping your elbows in. Extend your arms back up and repeat for 10-12 reps.
Photo by Dreamstime.com
Dumbbells offer an easy and effective way to build muscle at home. Incorporate these exercises into your routine 3-4 times a week, and you’ll notice improvements in strength and tone in no time!
Photo by Freepik