Dumbbells are hardly the most groundbreaking of fitness tools. Kettlebell, Bosu, rebounder, TRX, and even the foam roller are more exciting than the boring old dumbbells. But I started getting excited about them again thanks to barre class, which always incorporates dumbbells for all over toning. The key to using dumbbells is to make it about the entire body movement, rather than just your arms and shoulders. A light weight (3-4 lbs), used in high repetition in combination with all the major muscles in the body, makes this workout so effective at toning. These barre dumbbell exercises are designed to work out your core muscles from all angles, as well as thighs, glutes, hips, triceps, biceps, shoulders, and back. Do all movements for 16 reps or counts (for pulses), and of course repeat on the other side.
Second Position Plie – Dumbbell Raise Overhead
Position 1. Stand with your feet at least 3′ apart, toes pointing outward. Slide down to a deep plie, while bending your elbow perpendicular to the floor.
Position 2. Straighten your legs and arm at the same time. That’s 1 rep–Complete 16 reps.
Second Position Plie – Releve with Pulsing
Position 1. Start at second position plie, this time with the arm out to the side, elbow slightly bent and palm facing up.
Position 2. Knees still in the same position, lift both heels as high as you can (releve) while pulsing your arm up and down. Lower heels, and repeat. Do 16 reps.
Plie-Assemble
Position 1. Start again from second position with elbow bent.
Position 2. Zip up your core, bring your arm overhead, and bring your outside leg in front of your other leg (assemble’). Here I’m showing you from the front how the legs should be crossed. Come back down to Position 1. Do 16 reps.
Tendu-Knee Raise
Position 1. Stand with left leg out to the side (tendu) and left arm straight overhead. (Foot can be turned in). Your right hand can rest on the barre or on your hip.
Position 2. Zip up your core and bring your left knee up to meet your left elbow. Return to Position 1 and do 16 reps.
Table Top Leg Raise
Position 1. In tabletop position, place the dumbbell behind your right knee. Raise the leg up and pulse up and down.
Pulsing up and down for 16 counts
Position 2. With the dumbbell still nestled behind your knee, raise your leg to the side and pulse. Keep pulsing for 16 counts.
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Photo: Peaceful Dumpling
