5 Glute & Core Busting Dumbbell Exercises

If you followed along last week with our Core on the Floor workout, high five! (If you didn’t get a chance to do last week’s moves, don’t sweat it. Jump right in with this routine to look and feel better in under 30 minutes. Here, you’ll level up by adding weights. The result? You increase the number of muscle fibers put to work, getting stronger and firmer with each move.

In many of these exercises, you’ll need to keep a neutral spine and tight core to balance the weight while working your leg muscles.

Your balance may be thrown off, so you’ll really have to focus to complete the moves correctly. Your entire body will be working harder to stay balanced, translating to faster firming and better burning. You’ll improve your coordination and posture too which will help with how you sit at your desk.

You’ll notice that this routine hits all your major muscle groups, with a little extra emphasis on your legs and abs. While this workout is about efficiency, it’s really important to try and get as much as you can out of every single move. The workout takes less than 30-minutes, so give it your all. Just carve out that small chunk of time in your schedule so you can start carving out those muscles.

Have fun, and happy sculpting!

Dumbbell Squats:

Stand up straight while holding one dumbbell in front of your chest.
Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position.

Begin to slowly squat by bending the knees as you maintain a straight posture with the head up. Continue down until you’re in full squat position.
Begin to raise your torso as you exhale by pushing the floor with the heel of your foot mainly as you straighten the legs again and go back to the starting position.
Repeat for the recommended amount of repetitions.
Caution: Be cautious with the weight used; in case of doubt, use less weight rather than more. The squat is a very safe exercise but only if performed properly.
Variations: Go up in weight for a more challenging workout
*To complete the routine, do 10 reps of each exercise before moving onto the next. Do 3 sets, then walk away knowing you look hot AH.

Overhead Dumbbell Lunges:

Find your center. Doing dumbbell lunges with proper breathing and form will improve your core strength and stability, which refers to the ability of your abdominal, spine and hip muscles to stabilize and balance your body while you lunge. Keeping your spine in a neutral position in which in retains its natural curve during the lunge can reduce your risk of back pain and injury while strengthening your entire body. Start standing up straight, feet hip distance apart, holding a dumbbell in each hand against your legs.

Lift your arms straight overhead. While holding each dumbbell overhead with straight arms, inhale as you lunge down, and exhale as you stand up.Don’t worry about putting your knees into danger if you use heavy dumbbells for the lunges. A heavier load will strengthen your hips, ankles and core without placing excessive load on your knees. As long as you keep your knees behind your toes during the lunge, your workout should be safe to do.
*To complete the routine, do 10 reps of each exercise before moving onto the next. Do 3 sets, then walk away knowing you look hot AH.

Dumbbell Russian Twist:

Lie down on the floor placing your feet against the floor. Your legs should be bent at the knees.
Elevate your upper body and feet, but keep them tied together so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped around your dumbbell. This is the starting position.

Twist your torso to the right side until your arms are parallel with the floor while breathing out.
Hold the contraction for a second and move back to the starting position while breathing out. Now move to the opposite side performing the same techniques you applied to the right side.
*To complete the routine, do 10 reps of each exercise before moving onto the next. Do 3 sets, then walk away knowing you look hot AH.

Dumbbell Thruster:

Grab your pair of dumbbells and hold them just above your shoulders with palms facing each other. Stand with feet shoulder-width apart.

Next, lower your body down into a squat by bending knees and lowering hips down until thighs are at least parallel to the floor.
Now, push yourself back up to starting position, while simultaneously pushing dumbbells straight up above head and thrusting your hips forward. Arms and legs should be straight at ending position. This completes one rep.
*To complete the routine, do 10 reps of each exercise before moving onto the next. Do 3 sets, then walk away knowing you look hot AH.

Renegade Row:

Get into a plank position, with your dumbbells near each hand. Now grab a dumbbell in each hand, with your head facing down and spine in a neutral position.

With your right hand, push hard into the ground while pulling the weight to the waist with your left. Lower the weight slowly and with control. Repeat on the other side. Place two dumbbells or kettlebells about shoulder-width apart on the floor and assume a push-up position with hands on the handles.
*To complete the routine, do 10 reps of each exercise before moving onto the next. Do 3 sets, then walk away knowing you look hot AH.

2017-12-21T03:17:47+00:00 Fitness, Uncategorized|9 Comments


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