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Weight Training Exercises for Women to Get Fit & Toned Body

effective weight training excersices for women

Weight training isn’t just for Bodybuilders. A weight training workout can help you lose fat, build muscles, strengthen your bones and a lot more. Unfortunately, many women worry that weight training will make them muscular, so they spend hours doing cardio, The truth is, women don’t have the hormones, mainly testosterone, to gain muscle mass. That means women can bench press or do dumbbell curls without worrying about bulking up.

Here are some exercises that women can try.

6 Effective Dumbbell Exercise to Get Fit & Toned Body

Shoulder Press

Stand with feet placed apart at shoulder width with 2-5kg dumbbell (as strength) in each hand (or a weight you’re comfortable with). Bend elbows so that your arms are at ear level. Keep your back straight, pull in your abdomen and raise your arms so that the dumbbells touch slightly. Bring them back to the original position.

Dumbbell One Arm Row

Rest your left palm and left knee on a chair and hold the dumbbell in your right hand. Pull your abdomen in and lean forward so that your elbow is pointing to the floor, Lower it back to the neutral position and repeat with the other hand.

Squats Using Dumbbells

Stand with your feet apart of little more than shoulder-width. Keep your back straight and sit down as though sitting on the chair, Now push your hip back and go down as much as you can, Your back should be straight and your knees shouldn’t cross the toe line while doing this, Hold dumbbells in your hand to make it more challenging return to neutral position.

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Lunges Using Dumbbells

Stand straight with your feet at a shoulder-width distance, Take a step forward and with the back foot being on toes and the front foot flat, go down. Your knees should face straight and shouldn’t cross the toe line. Keep your back straight at all times. Hold dumbbells to make it more challenging.

Biceps Curl

Stand up and hold a dumbbell in each hand parallel to your body, palms facing each other. Raise both dumbbells until they reach your shoulder height, with the dumbbells facing your shoulder and slowly lower them back down after a short pause. Do not jerk your upper body in an attempt to help you while lifting weights.

Triceps Extension

Hold a dumbbell (or anything that comfortable to you) with both hands and raise it overhead. Keep the elbows by the ears. Slowly bend and straighten the arms.


Do an average of 12-15 Reps of these exercises for 3 to 4 sets. It is advisable to do these exercises for three to five days a week. Combine these with brisk walks for about 30 to 45 minutes, 30 minutes of asanas like Bhugangasan, Dhanurasan, Panchmukhasan, and 10repetations of Suryanamaskaar three times a week for better flexibility, concentration, Core strength, and weight lose


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