Did you know that your total body routine for working out might help you build strong muscles but not really help you to look any different? You can be super strong and have lots of muscle but not looked ripped, lean, or athletic at all.
To get that “fit” appearance, you need to practice total body toning too!
Fortunately, there are total body exercises that you can perform at home easily, or at the gym if you prefer. Versatile, convenient, and highly effective, body toning dumbbell exercises are well-known for improving appearances and contributing to better workouts.
Use these eight dumbbell exercises to get the toned muscles you want.
Starting from the bottom up, these exercises will progressively tone your muscles starting in your legs and working up to your arms and shoulders. The whole regimen should take less than 15 minutes and can be repeated twice a day.
1. Superman Toe Squat
- Stand with your feet a shoulder width apart and grip a dumbbell in each hand.
- Raise your arms –and the dumbbells- straight above your head.
- Lean forward so that your body is in a straight line aimed forward like the classic superman pose.
- Raise yourself up on your toes and bend at your knees as if squatting.
- Hold this position for at least 10 seconds before rocking back on your feet. Rest and repeat five times.
2. To The Side Squat
- Lower yourself into a standard squat position while holding a dumbbell in each hand.
- Hold your dumbbells next to each other in front of your chest.
- Extend your right leg out to the side until it is straight.
- Be sure that both your feet are flat on the floor.
- Return to squat and switch legs.
- Repeat three repetitions per leg.
3. Crossover Lunge
- Perform a lunge as you usually would, starting with the right leg forward.
- Cross your right leg in front of your left leg without leaving the lunge.
- Hold a dumbbell in each hand.
- Slowly raise both dumbbells to chest level.
- Holding the dumbbells near your chest, twist just your torso to either side.
- Return to starting position, switch legs, and begin again.
- Complete three lunges per leg.
4. Single Leg Bend Over
- Begin with both of your feet planted on the floor a shoulder width apart, standing up straight.
- With a dumbbell in each hand, keep your legs straight and bend over at your waist, reaching for the floor.
- When you have bent over as far as you can, raise your right leg up behind you, extending your foot out as far as you can.
- Keep your body, arms, and left leg straight as you hold the position for 30 seconds.
- Slowly stand up straight again and then repeat on the other leg.
- Perform six repetitions total.
5. Jack’s Up And Downs
- Stand with a dumbbell in each hand as if you have just completed a jumping jack. Your arms and legs should be extended so that your body forms an “X.”
- In one motion, pull the dumbbells together and reach for the floor. At the same time, bend your knees and draw your legs together.
- You will find yourself in one crouching ball with the dumbbells nearly touching the ground.
- Hold for five seconds and jump in one motion back into starting position.
- Remain in the start position for five seconds and repeat five times.
6. Weighted V-Ups
- Lay in a straight line on the floor with a dumbbell in each hand and your arms at your sides.
- Slowly lift your arms up toward the ceiling, raising them back up behind your head.
- At the same time, raise your feet toward the ceiling without bending your legs.
- Pull your torso up as well, using only your core.
- When you have reached a “V” shape, hold for 10 seconds.
- Rest, and repeat three times.
7. Overhead Lunge
- Dip into a lunge position with a dumbbell in each hand.
- Once in the lunge, raise your dumbbells directly above your head as high as you can.
- Keeping your arms straight, slowly lower the dumbbells until they are directly out in front of you.
- Raise the dumbbells over your head again, performing three repetitions of this motion.
- Rest your arms, switch legs, and begin again, performing 12 repetitions overall.
8. Full Wood Chop
- Stand up straight with your feet a shoulder width apart again and a dumbbell in each hand.
- Raise the dumbbells directly over your head, straightening your arms.
- With the dumbbells touching each other, bend your elbows and pull the dumbbells down behind your head toward the center of your back.
- As if in slow motion, draw the dumbbells up over your head and out in front of you as if you are chopping wood. Be sure to keep the dumbbells together as if they are an axe all the while.
- Perform 10 repetitions of this exercise.