On today’s episode of Live Lean TV, we share the 5 best dumbbell exercises to lift butt, tighten lower abs, and tone your chest.
annalu.skyfire on Instagram asks: I’m a busy mom of two very young kids, so I don’t have a lot of time to workout. I’ve lost 40 pounds so far, but still need to tighten and tone my chest, lower belly, and lift my butt. What are the best dumbbell exercises for tightening the chest, lower abs, and lifting my butt? I will do 4 sets of these exercises.
First of all, big ups to you for losing 40 pounds.
That’s a big accomplishment.
Since you asked for weighted exercises, we’re going to assume you’re going to the gym.
Based on this, the best workouts for you to follow in the gym is our Live Lean Formula For Women program.
The exercises in this program target the butt, lower abs, and chest, and is designed to get you in fitness model shape.
Plus, Live Lean Formula For Women is an easy to follow program that only uses dumbbells.
So if you own dumbbells, you can even complete this program at home.
Here are the 5 best dumbbell exercises from the Live Lean Formula For Women program, that focus on your trouble areas.
One of the best exercises to tone your chest is the dumbbell bench press.
To complete the bench press, you’ll need access to a bench.
If you don’t have access to a bench, you can easily do these on the floor.
How to do a dumbbell bench press:
You can complete them on the bench, or you can also do lying leg lifts on the floor.
However, having a bench or something to hold on to helps.
How to do leg lifts:
Beginners modification: instead of keeping your legs extended, bend your knees.
Advanced modification: hold a light dumbbell or medicine ball between your feet, while keeping your legs extended throughout the full range of motion.
How to do a sumo squat:
If you want to get a greater range of motion, try this variation of the dumbbell sumo squat with your feet on top of two benches.
How to do a stiff legged deadlift:
This is similar to the straight leg dumbbell deadlift.
How to do a step up:
For this step up variation, you’re going to alternate legs.
Beginner’s modification: follow the same directions, but use a shorter step.
If you’re looking for the perfect exercises to tighten and tone those areas on your body, try not to think in terms of spot reduction.
It’s important to train all of the muscles in your body.
This will help you get a really balanced and amazing looking physique that’s lean and toned all over.
However, all of these 5 best dumbbell exercises are in the Live Lean Formula For Women program.
Plus they are great for lifting your butt, and tightening and toning your lower abs and chest.
I noticed in your question you said, “I will do 4 sets”.
4 sets of 10 reps for every exercise is just one of the ingrained default numbers in people’s minds when working out.
However, we’re trying to help people get out of this boxed in thinking, that 4 sets is perfect for every single workout and goal.
For example, if you’re hitting a fitness plateau, maybe you need to do more or less sets than you’re used to doing.
This could also include higher or lower reps.
If you’ve lost 40 pounds using 4 sets, but now your body is used to it, your weight loss could stop.
To overcome this weight loss plateau and see further results, you should switch up your training modality.
The 4 sets approach could still be in the program.
However, it’s just one part of an overall phase of a well designed program.
When it comes to tightening and toning, there are so many things that you can do.
This includes adding in more variety with different exercises that are good for all of those trouble areas.
Even though these 5 best dumbbell exercises will help you tighten and tone up, it’s just a start.
You should follow a program that is periodized, and Live Lean Formula For Women is a great example of that.
The program takes you through 3 different phases, with 3 different types of trainings, and multiple exercises.
This combination will help you get the results that you want all over your body.
Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals, current fitness level, and access to equipment.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.