Squats With Dumbbells

Squats are a part of strength training exercises that target the leg muscles, hips, and buttocks. They also help in strengthening the bones and ligaments present in these parts of the body. It is a basic exercise of weight training, and is considered as the "King of Exercises". It is an excellent thigh exercise, which can tone the thigh and leg muscles. Squat is basically an exercise that involves lowering of the body with a straight back. It can be performed in various ways, and using dumbbells is one of them.

To perform this exercise, hold a heavy weight dumbbell at the base with both the hands, and stand in an upright position. The distance between your legs should be a little more than your shoulder-width. Hang your arms in front of your body with your back straight, and your toes facing out.

Now, slowly bend your knees and lower your upper body, without arching your back. Exhale and lower your body until your thighs are parallel to the floor. Then slowly get back to the original position by putting pressure on your heels.

While performing this exercise, one should not arch his back or fold his arms when lowering the body. Perform 10 repetitions of this exercise.

Stand in an upright position with very little distance between your legs. Hold the dumbbells in each hand, and hang your hands towards your sides. Lower your body by bending your knees. Bend down until your chest touches your thighs, with your arms hanging by your sides.

Push back and jump as high as you can, keeping your back straight. Then again lower your body and perform 5 more repetitions. Make sure to use lightweight dumbbells for performing this exercise.

This exercise is considered to be one of the difficult exercises. Stand in an upright position, and hold the dumbbells in each hand, with arms stretched upwards. Keep your arms and back straight, and slowly lower your body so that your thighs touch your calves.

Make sure to keep your arms straight while lowering your body. Gently get back to the original position, and stand straight with arms still pointing towards the ceiling. Repeat this exercise 5 more times.

Stand upright and grasp a dumbbell in each hand. Place the base of a dumbbell on the top of your left shoulder and another on your right shoulder. Hold the dumbbells such that your elbows flare outwards. Your feet should be shoulder-width apart, and your toes should be pointing forward.

Squat down without arching your back until your thighs are just parallel to the floor. Get back to the starting position with your back and legs straight. Perform 5 more repetitions. Also, while performing this exercise, your knees and feet should point in the same direction.

These exercises provide whole-body strength and hence, they should be a part of everyone's exercise routine.

Disclaimer: This story is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.