5 ways to tone up with dumbbells

WomensFitness_Dec3_AWe’ve all heard the myths about lifting weights making women bulky. However, that’s far from being true – when you pick up heavy things, your muscles get stronger, not necessarily bigger. That’s why every woman should incorporate weight training sessions into her workout routines, in order to get a leaner and stronger body. But the problem is that weightlifting can get really boring, especially if you’re doing it repetitively for days on end. Here are some moves to change things up during your workouts.

Pushup row

Grab a dumbbell in each hand and position yourself in a pushup position. Then lower your body to the floor and push back up. Once you’re back in the original position, pull the dumbbell in your left hand towards the side of your chest, then revert to the starting position and repeat with your right hand. This works best if you can prevent your torso from rotating each time you pull the dumbbell.


Start with a low squat position while holding both dumbbells parallel between your legs. Shift your hips back and bend your knees slightly and, in one swift motion, lift both arms and swing the dumbbells above your head to form a Y-shape with your arms. Try to maintain control as you pull the weight down to the original position. This move works your core, back, shoulders, and glutes.

Reverse chops

The dumbbell chop is a full-body rotational workout that strengthens the core, hips, and lower back. You can start by standing in a shoulder-width stance, holding either side of the dumbbell with both hands just outside your left ankle. Then brace your core and pull the dumbbell up past your right shoulder while rotating your torso to the right. Once you’ve completed the number of reps in your set, switch over to the right ankle and rotate to your left one.

One-arm row

You’ll need a bench for this move. Place your left knee and hand on the bench and your right foot on the floor. Then reach down and lift a dumbbell off the floor with your right hand with your palm facing in. By doing one-arm rows, you are pulling your shoulders back and stabilizing your spine, allowing for a stronger back, arms, and core.

Goblet squat

Hold a dumbbell with both hands vertically close to your chest (like a goblet), with your elbows bent and close to your body. Then push your hips back, and lower into a squat position until your upper thighs are parallel with the floor. Pause for a few moments to work out your core and legs, then return to a fully standing position.

If your goal is to achieve a fit and toned up body, weight training is an absolute must. These exercises form the basis of your muscle-building routine, but you can take things up a notch by doing more reps and adding cardio workouts in between.

Get in touch with our fitness instructors today, and we can help develop the perfect weight training program for you.

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