In the first two parts of our dumbbell training overview we focused on exercises for the upper body (chest, back, biceps, triceps and shoulders). Part three will focus on dumbbell exercises for the lower body: the legs that consist of your quadriceps, glutes, hamstrings, and calves. If you've been looking woefully at your legs in the mirror lately, maybe it's time to give these exercises a chance. All you need is a pair of dumbbells and you can perform the workout anywhere you want; the gym, your house and even your office. Leg workouts with dumbbells are not just designed to build muscle, but they also add tone your legs and glutes, stretch your muscles to slim your legs, and better your overall
health.
Below are some exercises that are geared towards helping you shape your lower body using only a pair of dumbbells. These are also exercises that you can incorporate with your existing workout regimen to give you a wider selection of activities, keeping your body from hitting a plateau.
Dumbbell Squats
Position - start by holding a dumbbell in each hand. Either hold the dumbbells at your sides with your palms facing in or hold the dumbbells and rest them on your shoulders. Position your feet at about shoulder width apart with your back straight, and your head looking forward.
Execution - while keeping your upper body and head upright, bend your legs at your knees and slowly descend your hips until your thighs are just parallel to the floor. Pause, and hold the bottom position for a count of one, then pushing from your heels, slowly lift yourself back up to the starting position. During the duration of the exercise keep your head forward, your back straight and your feet flat on the floor giving equal distribution of the weight through your forefoot and heel. If you have trouble with your balance, try placing a sturdy 1 inch block or a dumbbell plate under your heel.
Dumbbell Lunge
Position - Much like the starting position for the squat exercise, you start by grasping a dumbbell in each hand while letting your arms hang on the sides with your palms facing each other. Keeping your shoulders square, your chin up and your back straight you can either stand with your feet together or your feet shoulder width apart while keeping your toes pointed forward at all times.
Execution - Lunge or step forward with your right foot. Land on the heel of your foot then your forefoot. Bend at the knees and lower your hips until your left knee is just inches away from the floor and your right thigh is parallel to the floor. While at the bottom position keep your upper torso straight and your chin up while you push on your right leg to get back to the starting position. Repeat by alternating the lunge with the opposite leg. Be sure that when you bend your knees with your lead foot your knee is not in front of your toes, as this will put a lot of unnecessary strain on your knees. Spinal alignment must be maintained throughout the entire exercise and the knees should be in line with the toes from start to finish.
Straight Legged Deadlift
Position - Start by standing up straight with your feet about shoulder width apart and flat on the floor, your back straight, and your shoulders square. Grasp a dumbbell in each hand and hold them in front of your thighs with your palms facing your legs.
Execution- start the exercise by slowly bending forward at your hips, lowering the dumbbells in front of you until the weights are almost touching the floor. Throughout the exercise keep your arms, knees and back straight. Avoid hunching your back as this could lead to injury. At the bottom of the exercise make sure that your head is kept looking forward and not downwards, hold the position for a count of one then slowly raise your upper body back to the starting position.
One Leg Calf Raise
Position - start by standing on a 6" step or a block with your right foot. Grab a dumbbell and hold it with your right hand. Stand with the ball of your right foot resting on the block. With your left hand, hold or lean on a wall for balance and support while performing the exercise.
Execution - lift your left foot and wrap or hook it on the back of your right calf. When you're comfortable and ready, slowly start lowering your right heel as far as you comfortably can, stretching your calf at the bottom. At the bottom of the exercise hold the position for a count of one then slowly start pushing yourself back up. Press up on your toes as far as comfortably possible without bending your knees. At the top of the exercise hold and squeeze for another count of one and repeat. Keep your knees locked, your upper torso straight and your chin up during the exercise. After finishing one set, alternate your legs by standing on the block with your left foot and holding the dumbbell with your left hand while you hold on for added balance and support with your right hand.
Angled Calf Raise
Position-grab a dumbbell in each hand and let your arms hang out to the side with your palms facing each other. Position your feet slightly over or at shoulder width and direct your toes so that they are pointing outwards. With the dumbbells at your side stand with your feet flat on the floor and straight keeping your knees locked, back straight, shoulders squared and chin up throughout the exercise.
Execution-while keeping your upper and lower torso straight, just slowly raise yourself on your toes as high as possible. At the top of the exercise hold for a count of one and squeeze, then slowly lower yourself back down again to the starting position and repeat.
Weights and dumbbells can be used conveniently and easily as part of a general exercise program to develop all around body strength. The many exercises you can do with dumbbells make them a good addition to an exercising routine. Lifting weights and dumbbells can be done by almost anyone and it doesn't require a big financial commitment either. Weights and dumbbells are a great way to get started in getting your body back in shape and they'll continue to be important for keeping yourself toned.
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