Sometimes working out is just so much work. Not painful to sound lazy, but would not it be nice if you could get stronger and spend time on your back and spend New Girl ? According to Melody Scharff, a Fhitting Room trainer In New York City, my dreams are not so far from reach: she has linked us to a dumbbell workout that you can almost fully relax.
"Even if you move horizontally throughout your workout, there are many challenging moves you can do with dumbbells on your back," says Scharff. "If you really challenge yourself with the weights you choose (especially in the press movements such as chest presses and hip bridges!), You'll be glad you have the ground to support you, take that time to your To pay particular attention to your form and your body challenge yourself by slowing the repetitions. "
Queue your favorite show, grab Do a set of dumbbells and try these six moves each for 45 seconds from the comfort of your floor.
Dumbbell chest press (for chest and triceps)
Lie on your back, holding your dumbbells and bringing the soles of your feet up with your knees to the floor. Bend your elbows so that your weights are piled over your wrists, then place your elbows at a 45-degree angle – your arms should look like an arrow.
Press your entire back into the mat and exhale while you push the weights up the chest. (Do not let them bang together!) Breathe in as you leave the floor, put it back, and repeat the process. Pro Tip: If you're pushing heavier weights, pick up your dumbbells before you sit back, as this eases your shoulder joints. Repeat for 10 to 15 repetitions or 45 seconds.
Dumbbell sitting with overhead press (for core and shoulders)
Hold a dumbbell in each hand and bring it to your chest as you lie down on a mat. Bring the soles of the feet from the back with your knees up to the floor. Sit up with a big exhale and push your dumbbells up with your palms. Bring the weights back to shoulder level and roll them back onto the mat.
"If you hold the dumbbells one or two inches in front of your chest, they actually act as a counterweight and help you with it," says Scharff. However, if you really want to feel the core burn, you should touch the weight on the chest as you roll up and down! Repeat for 10-15 repetitions or 45 seconds.
Lateral Leg Raising (for buttocks and thighs)
Lie on the right side and hold the dumbbell on your left thigh. Stabilize by perching on your right forearm, and attack your core as you lift your left leg about one foot into the air. Really try to stabilize the weight with your hand, not to lift it. Concentrate on keeping your hips square to avoid you bobbing forward or backward when lifting.
"Bend your foot and keep your toes straight, not up," says Scharff. "If you point your toes to the ceiling, it will create a quad-dominant movement, and we want to hit the gluteus medius (the sides of your butt)!" Repeat these steps for 15 to 20 repetitions or 45 seconds on each side.
Dumbbell Glue Bridges (for gluteal muscles)
Bring the soles of the feet from the back with your knees up to the floor. Lie on each thigh with a dumbbell in each hand and press your shoulders and heels into the mat. Breathe out to lift your hips off the floor and squeeze your glutes like crazy at the top.
As you lower yourself onto the mat, try to float without leaving your butt on the floor before lifting it up again. "They already want to be busy at the bottom of the bridge and be more busy at the top," says Scharff. Repeat for 10-15 repetitions or 45 seconds.
Dumbbell Skull Crushers (for triceps)
Sounds charming, right? Bring the soles of the feet from the back with your knees up to the floor. Push it into the air with a dumbbell in each hand with the fingers facing each other. Put your weights over your wrists and wrists over your shoulders. Push the lower back into the mat and hinge it to the elbows so that the weights move towards your – – skull creating an angle of 90 degrees. You should feel the arms of your arms (your triceps) touching when you raise your arms above your head. Repeat for 10-15 repetitions or 45 seconds.
Dumbbell-scissors kick (for the core)
If you are concerned that ground training would be too easy, you will be prepared for this step directly and quickly. This movement starts in a hollow stop position: "Imagine, you make a noise, but stay up," says Scharff. Push a series of dumbbells over your chest into the air from behind. Pull your shoulders off the mat as you hold your lower back sticking to the floor. Remember to push the weights to the ceiling while shearing your legs and never let them touch the floor.
This does not have to be a fast movement Large, controlled kicks: You can also perform this move with a heavier weight, as opposed to two dumbbells. Do either 50 repetitions or 45 seconds!
Jamey Powell is a Greatists Associate Fitness Editor and a NASM Certified Personal Trainer, Bike Instructor, Yoga Teacher and Triathlete If she does not perspire, she eats or tries to pet someone else's dog. You can follow their hints on Instagram.