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If you think you can only use dumbbells to gain muscle, then you are only half correct. We say this because there are some very simple moves you can do using your dumb-bells that can help you lose weight like crazy.
Want to learn them all? Then without wasting any time, let’s get started.
The trick to ace the goblet squat is to keep your core tight and go slow, when you are dipping down into the squat position.
First and foremost, stand with your feet hips shoulder-width apart and hold a dumb-bell with both hands in front of your chest. Now, sit back into a squat, keep the dumb-bell in the same position and then lift back up.
Do 25 reps and five sets of dumbbell goblet squat.
To do dumb-bell jumping jacks, you need to pick the lightest dumbbell available initially. Once you are pro at it, then you can switch to a higher weight. We would recommend you not to go beyond five kilos, otherwise it will impact the movement and your speed.
Do the regular jumping jacks, but holding dumb-bells in your hands.
Do 100 reps and 5 sets of dumb-bell jumping jacks.
You can hold heavy weight dumb-bells, but just because you’re a beginner, start with 2.5 kilos in each hand.
To do this move, stand straight and holding dumb-bells on your side, with palms facing towards your body. Now place your right foot onto an elevated platform and push up through your heel to lift yourself up, and place your left foot on the platform. Step back down with your left foot, concentrating on flexing your hip and the knee of your right leg.
For elevated surfaces you can use stairs, a stepper, or even a well-gripped stool. Do this move very slowly, focusing on your breath.
Do 20 reps with each leg and five sets. You can change to five kilos in set three and four.
Here’s how it’s done – begin by standing with your feet hip-width apart, and parallel to the floor. Now, hold two dumb-bells in your hands down, in front of you. Keeping your core tight, lean forward, shifting your weight onto one leg, while your other leg engages and starts to extend straight behind you.
Lift your extended leg and pitch your body forward, until your body forms a “T” shape. Your arms should be hanging straight down, holding onto the weight. Have a slight bend in your standing leg. Slowly bring in your extended leg and return to the starting position. Repeat with the other leg.
Do 15 reps with each leg and five sets. Change the weight after the second set.
This one is a treat for your upper body, because double punches will take care of every muscle – from your chest, shoulders, back to your arms. All you have to do is take dumb-bells in both your hands, and alternatively punch in front.
To add some variation, you can switch the position of the punches. For example you can do one set punching towards the roof, next in front, and another one punching towards the floor. Like this, you will tap even the tiniest of your upper body muscles.
Do 100 with each hand and five sets. Don’t use anything above two kilos of dumb-bells for this.