Simple Exercises to Do With Small Dumbbells

Many years ago, bell ringing was considered a form of exercise. So that this activity could be performed at night, the bell clackers were often removed and these now silent exercise devices were named dumbbells. Modern dumbbells have little resemblance to the original version and are considerably more versatile. Light dumbbells can be used for a variety of exercises. Perform as many repetitions as it takes to make your muscles begin to feel fatigued.

  1. Knee Lift and Overhead Press

    • The knee lift and overhead press is an effective cardiovascular exercise that also challenges your leg and shoulder muscles. Hold a dumbbell in each hand and raise your weights to shoulder level. With your arms held in place, start to run on the spot. Lift your knees up until your thighs are parallel to the floor; really pump your legs. When you are ready, punch your arms alternately up to the ceiling. As your left leg comes up, punch upward with your right arm and vice versa. Continue until you have completed the required number of reps, e.g. 30, or stop after a specific length of time, such as 60 seconds. Keep your abs braced to ensure your spine is properly supported during this exercise.

    Sprinter's Arm Swings

    • To develop your shoulders and arms and potentially increase your upper-body speed, perform the sprinter's arm swing. Stand with your feet shoulder-width apart or in a staggered stance for stability. With a dumbbell in each hand, bend your arms to 90 degrees. Pump your arms forward and backward as fast as you can to replicate the arm action of sprinting. Continue until you have completed a set number of swings, such as 50 per arm, or a predetermined time has elapsed, for example, 30 seconds.

    Shadow Boxing

    • Shadow boxing is an effective cardiovascular exercise and, when combined with light dumbbells, will also tone your shoulders and arms. With a dumbbell in each hand, raise your weights so they are at shoulder-level in front of your body. Adopt a staggered boxer's stance. Begin punching as though you were fighting an imaginary opponent. Do not punch will full power, as doing so may result in injury. Instead, pull your punches short and keep control of the weights. Continue until you have thrown a specified number of punches or a predetermined length of time has elapsed.

    Lunges and Side Lateral Raises

    • Lunges work your legs and butt while side lateral raises work your shoulders. Performing these two exercises simultaneously means that you are working a large number of muscles at the same time, which will significantly elevate your heart rate and also result in lots of calories being burnt. Stand with your feet together and a dumbbell in each hand. Take a large step forward, bend your legs and lower your rearmost knee to within an inch of the floor. Hold this position and raise your arms up and out to shoulder height. Lower your arms and push off your front leg to return to the starting position. Lunge again, but leading with the opposite leg. Perform eight to 15 repetitions on each leg.