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      Lower Body Dumbbell Workouts

      Lower Body Dumbbell Workouts

      07 Sessions
      Sessions in this pack
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      Legs & Abs with Dumbbells #1

      50 Min

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      Legs & Abs with Dumbbells #2

      50 Min

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      Legs & Abs with Dumbbells #3

      55 Min

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      Legs & Abs with Dumbbells #4

      50 Min

      Front Squat, Forward to Reverse Lunges, Hollow hold flutter kicks, Sumo Deadlift, Glute Bridges, Mountain Climber , Lateral Shuffle , Hollow Hold

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      Legs & Abs with Dumbbells #5

      50 Min

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      Legs & Abs with Dumbbells #6

      1 Hr

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      Legs & Abs with Dumbbells #7

      50 Min

      About this pack

      Collection of all your favourite lower body dumbbell workouts.

      What Are Lower Body Dumbbell Workouts?

      When you start working out, you will soon realize that you need to target different muscle groups to make sure that all your muscles get a good workout by the end of the week. According to experienced trainers, leg workouts at home with dumbbells are extremely easy to do and are functional as well as effective. If you are looking for workouts to get rid of those pesky extra pounds or tone your lower body, dumbbell leg exercises are your answer. Lower body workouts target your glutes and legs. The main muscles that are involved in leg dumbbell workouts include your hamstrings, glutes, quads, and calves. Working on these muscles prevents injuries and improves your functional fitness at the same time. These workouts are also helpful in strengthening your lower body, enabling you to move on to intense weight lifting if you wish to do so. Athletes and runners rely on lower body workouts to keep their lower body fit and functional. The equipment required for lower body workouts is minimal, making it easy for you to work out in the comfort of your own home. You no longer have an excuse to neglect working out your lower body muscles!

      How Effectively Can We Do Lower Body Dumbbell Workouts At Home?

      The good news is that leg dumbbell workouts at home are just as effective as they would be if you were to do them at the gym. As long as you follow precautions and wear the right gear you will be able to see a noticeable difference from being consistent with your dumbbell leg exercises. Many people prefer to work out at their home for a number of reasons. They might not feel comfortable working out in front of others, lack time, no nearby gym facilities, and so on. Fortunately, with a pair of dumbbells, you can still squeeze in an effective lower body workout from your home. Abs dumbbell workouts are recommended for getting rid of belly fat. Belly fat is actually a result of fat deposits around your organs in your abdomen. If left alone, the belly fat can lead to disastrous health consequences. You can reign in your tummy by adding some dumbbell exercises for abs to your workout routine. In order to effectively work out at home, you need to be consistent with your routine. So stay on track and remember to follow your workout routine to the dot.

      Who Can Do Lower Body Dumbbell Exercises?

      The best thing about dumbbell exercises for abs and lower body is that they can be done by anyone. As long as you follow precautions and wear comfortable clothes you are good to go. It is always a good idea to get the go-ahead from your doctor if you are still not sure. Working out under the guidance of an experienced trainer will help you learn the correct posture and form of each workout. Once you have mastered the technique, you can start doing lower body and abs dumbbell workouts from the comfort of your home. You will soon notice your body becoming more toned and fitter. The key to achieving your goals is staying consistent and working out while eating a healthy and balanced diet.

      Who Should Avoid Lower Body Dumbbell Workouts?

      People who have severe mobility issues should avoid full body dumbbell workouts. Pregnant women are also asked to refrain from dumbbell core workout. If you are not feeling well, it is better to skip lower body workouts till you feel better.

      List Of Best Lower Body Dumbbell Workouts

      Leg workout using dumbbells are great. You will soon see your muscles popping as you work up a sweat. As long as you alternate between upper body dumbbell workouts and lower body workouts, you will see improved functional fitness and better endurance. You can also include dumbbell exercises for abs if you are trying to reduce belly fat. Abs dumbbell workouts are great for people who are trying to build their six pack abs at home. Here is a list of the best lower body dumbbell workouts: Dumbbell Sumo Squat Supported Single-Leg Deadlift Weighted Calf Raise Bulgarian Split Squat Jumping Lunges Dumbbell Suitcase Deadlift Dumbbell Swing Reverse Lunge Lateral Squat Isometric Squat Hold Dumbbell Sumo Squat Instructions: Start on a mat with your feet placed more than hip-width apart. Your toes need to be pointed out at a 45-degree angle while your torso leans forward slightly. Hold the dumbbell in front of you. Inhale slowly and bend your knees till your hips sink and your thighs are parallel to the ground. Then exhale and return to your starting position. Repeat these lower body dumbbell exercises ten times to complete one set. Total Time: 10 minutes Total Sets: Two to Four Sets Equipment: Dumbbells, Mat Supported Single-Leg Deadlift Instruction: In order to do this Ab workout with dumbbells, females can stand on their left leg while holding a dumbbell in their right hand and the palm facing their thigh. Your left hand needs to be on your side. Then place your right leg a few paces behind your body and slowly lift your heel while pressing your toes to the ground for balance. Your left leg needs to be slightly bent. Then lean forward with your hips while your back is flat and lower the dumbbell towards the mat. Slowly use your left heel to move back into the starting position. Repeat this leg workout at home with dumbbells ten times to complete one set. Total Time: 8 minutes Total Sets: Two to Four Sets Equipment: Dumbbells, Mat Weighted Calf Raise Instructions: Stand on the mat with your feet below your shoulders with a dumbbell in each hand. Then engage your core as you lift both your heels and balance on the balls of both your feet. Return to your starting position Repeat this leg dumbbell workout ten times to complete one set. Total Time: 5 minutes Total Sets: Two to Four Sets Equipment: Dumbbells, Mat Bulgarian Split Squat Instructions: Stand around two feet in front of the step while holding a dumbbell in each hand. Then move your left leg back and place your left foot on the step. Then bend both knees and drop your body till your knee is just above the ground. Return to the starting position and repeat these lower body strength exercises with dumbbells ten times to complete one set. Total Time: 8 minutes Total Sets: Two to Four Sets Equipment: Dumbbells, Mat, Step Jumping Lunges Instructions: Start by lunging with your right leg forward and your left leg backward. Both the legs have to be bent at right angles. Your right arm needs to be straight by your side while your left arm remains bent. Jump quickly and remember to switch your legs mid-air and land in a lunge with your left leg forward. You can hold dumbbells in your arms to make it more challenging, Total Time: 5 minutes Total Sets: Two to Four Sets Equipment: Dumbbells, Mat Dumbbell Suitcase Deadlift Instructions: Start this dumbbell exercise for the stomach by holding a dumbbell in your left hand and feet shoulder-width apart. Your right hand needs to be clenched and extended to your side. Then engage your core while your knees are soft and move your torso downwards until your hips reach the middle of your left shin. Your back needs to be parallel to the ground. Then press with your heels and slowly return to the starting position. Repeat this dumbbell legs workout ten times to complete one set. Total Time: 7 minutes Total Sets: Two to Four Sets Equipment: Dumbbells, Mat Dumbbell Swing Instructions: Stand with your feet wider than your hips with both hands holding one dumbbell by its end. Keep your knees bent and the dumbbell between your legs. Then thrust your hips forward and swing the dumbbell to your shoulder height and back again. Repeat this leg workout at home with dumbbells ten times to complete one set. (You can also use a kettlebell instead of a dumbbell to get a better grip) Total Time: 7 minutes Total Sets: Two to Four Sets Equipment: Dumbbells, Mat Reverse Lunge Instructions: Start on a mat with your feet hip-width apart with dumbbells in each hand and palms facing inwards. Then step back with your right leg and then bend both your knees until they are at 90 degrees angle. Then push down with your left leg to stand. Repeat this move ten times before moving on to the next set. Total Time: 10 minutes Total Sets: Two to Four Sets Equipment: Dumbbells, Mat Lateral Squat Instructions: Stand with your feet wide apart and toes pointed outwards and dumbbells in both hands. Then bend your right knee and shift your hips backwards as you lean your torso towards the right side. Keep your head and chest up and your back flat while you go back to the standing position. Repeat this move on the opposite side. Total Time: 8 minutes Total Sets: Two to Four Sets Equipment: Dumbbells, Mat Isometric Squat Hold Instructions: Stand on a mat with your feet shoulder-width apart while holding a dumbbell with both hands in front of your chest. Then engage your core as you push your hips and bend your knees till they are parallel to the amt. Hold this stance for thirty seconds before returning to the starting position. Repeat this dumbbell workout ten times to complete one set. Total Time: 6 minutes Total Sets: Two to Four Sets Equipment: Dumbbells, Mat

      Benefits Of Doing Lower Body Dumbbell Workouts

      Stimulates Hormones: Dumbbell core exercises stimulate the release of hormones like cortisol, HGH, and testosterone in your body. These hormones play an important role in your overall health. Cortisol is responsible for the way your body responds to stress and also gives fat metabolism a boost. HGH is responsible for promoting muscle growth, boosting immunity and fat metabolism. Testosterone is responsible for building skeletal muscle and repairing damaged muscle proteins. Balances strength: Dumbbell core workouts are very effective in aligning your body and correcting any muscular imbalances. These exercises are designed to make you use both sides of your body equally, thereby helping your non-dominant side catch up with your dominant side. Engages core: Single leg lower body workouts engage your core muscles and improve your balance in the long run. They also help prevent injuries. Working on one side of the body stimulates the same muscle group, boosting muscle repair and growth. Some of the other benefits offered by the lower body and dumbbell abs workouts include toned legs, improved fitness, reduced joint pain, lower stress, improved mobility, better stamina, better range of motion, strengthened bones, improved posture, and so on. Consistency is key to achieving all the benefits offered by lower body dumbbell workouts. Remember to also eat healthy food and drink plenty of water.

      Disadvantages Of Doing Lower Body Dumbbell Workouts

      As long as you get the go-ahead from your doctor, there are no disadvantages in performing dumbbell abs. Always remember to not over-strain your muscles while doing dumbbell exercises.

      Dos & Don’ts

      If you are not familiar with dumbbell core exercises, it is a good idea to start working under the guidance of an experienced trainer. This will ensure that you follow precautions and stick to the right form while performing the various exercises using dumbbells. Once you get the hang of the exercises, you can always switch to home workouts and continue with your exercise regimen.

      Things Required To Do Lower Body Dumbbell Workouts If You Are At Home & Gym?

      A good workout can do wonders for your muscles and your health. However, before you get started. It is a good idea to get the green signal from your doctor, especially if you are recovering from an injury or surgery or have mobility issues. With the help of a personal trainer, you can include modified leg workouts at home with dumbbells in your routine. These leg exercises at home with dumbbells are designed to strengthen your calves, hamstrings, and quads, thereby improving your functional fitness. With a good lower body dumbbell routine in place, you will gradually feel your lower body strengthening up.

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