Dumbbell training that you can do entirely on the floor
Sometimes working is so much… working. Don't sound painfully lazy, but it wouldn't be nice if you could get louder and spend time on your back watching New girl? according to Melody scharff, trainer at Fhitting Room in New York, my dreams are not that far: she put us in touch with a training with dumbbells that you can do almost entirely lying down.
"Even if you are horizontal during training, there are a lot of difficult movements you can do with dumbbells on your back," says Scharff. "If you challenge yourself with the weights you choose (especially for press movements like the chest press and hip bridges!), You'll be glad to have the floor to support you. Take this time to pay close attention to your form and challenge yourself by slowing down rehearsals. ”
So line up for your favorite show, grab a set of dumbbells and try these six moves for 45 seconds each, all from the comfort of your floor.
Chest press dumbbell (for chest and triceps)
Lie on your back, holding your dumbbells and bring the soles of your feet to the ground, knees pointing up. Bend your elbows so your weights stack on your wrists, then bring your elbows to a 45 degree angle – your arms should look like an arrow.
Press your whole back on the mat and exhale while pushing the weights onto your chest. (Try not to let them bump together!) Inhale as you relax on the floor, then reset and repeat. Pro tip: If you are pressing heavier weights, take your dumbbells before you lie down, as this is easier for your shoulder joints. Repeat for 10 to 15 repetitions or 45 seconds.
Sit-Up with dumbbells (Overhead Press) (for the heart and shoulders)
Hold a dumbbell in each hand and bring them to your chest by lying on a mat. From your back, bring the soles of your feet to the ground, knees pointing up. With a big exhalation, sit down completely and press your dumbbells above you, palms facing each other. Bring the weights down to shoulder height, then return to the mat.
"If you hold the dumbbells even an inch or two in front of your chest, they actually act as a counterweight, helping you get up," says Scharff. But if you really want to feel the heart burn, keep the weight touching your chest as you roll up and down! Repeat for 10 to 15 repetitions or 45 seconds.
Lateral leg elevation (for the buttocks and inner thighs)
Lie on your right side, holding the dumbbell on your left thigh. Stabilize yourself by perching on your right forearm and engage your heart when lifting your left leg a foot or two in the air – really try to use your hand to stabilize the weight, not to lift it up. Focus on keeping your hips square to avoid tilting forward or backward when you lift.
"Flex your foot and keep your toes pointed straight ahead, not up," says Scharff. "Pointing your toes toward the ceiling will create a dominant quadruple movement here, and we want to hit the gluteus medius (the sides of your buttocks)!" Repeat for 15-20 repetitions or 45 seconds on each side.
Gluteal bridges with dumbbells (for glutes)
From your back, bring the soles of your feet to the ground, knees pointing up. With a dumbbell in each hand, place one on each thigh and push your shoulders and heels into the mat. Exhale to lift your hips off the ground and squeeze your glutes like crazy at the top.
Then, when you lower yourself to the mat, try to soar without really relaxing your buttocks to the ground before lifting again. "You already want to be hired at the bottom of the bridge and be more engaged at the top, ”says Scharff. Repeat for 10 to 15 repetitions or 45 seconds.
Dumbbell skull breaker (for triceps)
It sounds lovely, doesn't it? From your back, bring the soles of your feet to the ground, knees pointing up. With a dumbbell in each hand, press them in the air, fingers facing each other. Stack your weights on your wrists and your wrists on your shoulders. Press your lower back into the mat and the hinge at the elbows so the weights move toward – you guessed it – your skull, creating an angle of 90 degrees. You should feel the back of your arms (your triceps) engaging when you extend your arms above you. Repeat for 10 to 15 repetitions or 45 seconds.
Dumbbell scissor kicks (for the core)
If you were worried that a floor workout would be too easy, this move will get you straight and quick. This movement begins in a hollow holding position: "Imagine tightening while staying at the top," says Scharff. From your back, press a set of dumbbells in the air on your mid chest. Peel your shoulders off the mat while keeping your lower back glued to the floor. Remember to lean the weights towards the ceiling when you chisel your legs, never letting them touch the ground.
It doesn't have to be quickly movement, just big, controlled kicks. You can also do this movement with a heavier weight than two dumbbells. Either way, go for 50 reps or 45 seconds!
Jamey Powell is an assistant fitness editor for Greatist as well as a NASM certified personal trainer, bike monitor, yoga teacher and triathlete. When she is not sweating, she usually eats or tries to pet someone's dog. You can follow his antics on Instagram.