Wednesday, September 14 2022

It’s time to put your dumbbells to good use. Whether you regularly hit the gym or train in the comfort of your own home, dumbbells are gold. Not only are they great for giving your arms a good workout, but they can also help you slim down, tone up, and get stronger. That includes this dumbbell workout for a smaller waist, presented by Steve Theunissen of Smart Fitness Results, ISSA/IFPA Certified Personal Trainer and Registered Dietitian Nutritionist, and Caroline Grainger, ISSA Certified Personal Trainer at FitnessTrainer Online Personal Trainers. They tell us it’s exactly what you’re looking for if your goal is to get a smaller size. So grab your dumbbells and let’s get to work!


Dumbbells are so affordable to include in your home gym and have many benefits. For example, performing movements with this equipment can help develop inter- and intramuscular coordination, in addition to developing your muscles, according to ACE Fitness. They also provide flexibility if you want to focus on one side at a time or both. And of course, there are plenty of exercises you can perform that incorporate dumbbells.

Related: What Happens To Your Body When You Workout 7 Days A Week

woman performing one arm dumbbell swing

Theunissen recommends starting your workout for a smaller size with one-arm dumbbell swings. To make sure you are performing this exercise correctly, start in a squat position with a dumbbell in one of your hands. To bring the dumbbell above your head, push your hips forward. Then return to the starting position when the weight begins to drop.

Related: The #1 Floor Workout to Lose Belly Fat and Slow Aging, Says Trainer

woman performing dumbbell chest press on exercise ball during workout for smaller waist

Next, Theunissen suggests adding alternating dumbbell chest presses to your workout. Beyond that, you can do it with — or rather, on — an exercise ball. Brace yourself by sitting on the ball with a dumbbell in each hand. Roll to support your upper back on the exercise ball and lift your hips to form a bridge position. Next, lift the dumbbells and perform a chest press with one arm, then the other arm, and continue to alternate.

woman performing dumbbell shoulder press workout for smaller waist

Grainger says shoulder presses will help you progress on your journey to a smaller waist, noting that they can be done with dumbbells or on a machine. Begin the exercise with your arms straight and both hands raised. Your elbows should be bent in right angle positions. Then gradually push up until both arms are fully extended. Finally, gradually lower the weight until both elbows are back at a right angle. Pull for 3 sets of 10 reps, focusing more on intensity and weight than extra reps.

Desiree O

Desirée O is a freelance writer who covers, among other things, lifestyle, food and nutrition news. Learn more about Desiree


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