Hand weights, also known as dumbbells, are a tool for strengthening and toning your body. Almost any exercise can incorporate dumbbells to increase the difficulty of the activity and allow for continued improvements in overall strength and fitness level. Hand weights are especially helpful because they do not take up much space, they can be easily incorporated into an at-home gym, and it is easy to increase the amount of weight lifted, allowing for continued fitness gains.
Squat Press
A great full-body exercise that incorporates hand weights is the squat press. This exercise incorporates a shoulder press while engaging in a squat. Start with light dumbbells in each hand. If you are new to weight-lifting, start with an amount ranging between 2 1/2 to 5 pounds. If you have been lifting for awhile, opt for an amount ranging between 5 to 15 pounds. Stand with your feet shoulder-width apart, toes angled slightly out. Hold the dumbbells at your shoulders, with your elbows to your sides and palms facing forward. Squat down, sitting back as though you are sitting down in a chair, keeping heels flat on the ground, chest up, and eyes looking forward. When your knees are at a 90-degree angle, you will stand up, returning to your start position. As you begin standing, press your arms straight up, extending your elbows over your head. Repeat 10 to 12 times.
Seated Dumbbell Calf Raise
To strengthen your calf muscles and get the toned legs of a dancer, you can use hand weights to perform a seated dumbbell calf raise. Sit towards the front of a chair or an exercise ball with your feet flat on the ground, knees at a 90-degree angle, and your upper body upright and straight. Hold a dumbbell in each hand, and secure them upright against each knee. Lift your heels as high as you can off the ground, so that only your toes are on the ground. This movement is actively lifting the weight of your legs, and the added weight of the dumbbells. Return your heels to the ground. Repeat 15 to 20 times.
Weighted Dumbbell Crunch
Add hand weights to any abdominal exercise to see increased gains in abdominal strength. To perform a simple weighted dumbbell crunch, lay on your back, knees bent, feet together, holding a single dumbbell horizontally across your chest. Roll your head, neck, and shoulders up off the floor in a controlled movement, tightening your abdominal muscles as you curl upwards. Return to the starting position by slowly reversing the upward curl, returning your shoulders, neck and head to the ground. Repeat 15 to 20 times.
About this Author
Laura Williams received a B.A. in exercise and sport science from Texas State, is working on her M.S.Ed. from the University of Mary Hardin-Baylor, and also manages fitness facilities. She has worked in commercial, university, government, and nonprofit facilities.
