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Try This Dumbbell Workout for a Smaller Waist, Trainers Say

It's time to put those dumbbells of yours to good use. Whether you head to the gym on the regular or work out from the comfort of your own home setup, dumbbells are golden. Not only are they stellar at giving your arms a good workout, but they can also help you slim down, tone up, and get stronger. That includes this dumbbell workout for a smaller waist, brought to you by Steve Theunissen of Smart Fitness Results, ISSA/IFPA Certified Personal Trainer and Registered Dietitian Nutritionist, and Caroline Grainger, ISSA Certified Personal Trainer at FitnessTrainer Online Personal Trainers. They tell us that this is just what you're looking for if your goal is to achieve a smaller waist. So grab your dumbbells, and let's get to work!

Dumbbells are beneficial to your workout routine.

set of hot pink dumbbells

Dumbbells are so affordable to include in your home gym and come with a host of advantages. For example, performing movements with this equipment can help build inter- and intramuscular coordination, in addition to growing your muscles, according to ACE Fitness. They also provide flexibility if you'd like to focus on one side at a time or both. And of course, there are plenty of exercises you can perform that incorporate dumbbells.

Related: What Happens to Your Body When You Work Out 7 Days a Week


Single-Arm Dumbbell Swings

woman performing single arm dumbbell swing

Theunissen recommends starting your workout for a smaller waist with Single-Arm Dumbbell Swings. To ensure that you're performing this exercise properly, begin in a squat stance with a dumbbell in one of your hands. In order to bring the dumbbell up and over your head, push your hips forward. Then, return to the starting position when the weight starts to fall.

Related: The #1 Floor Workout To Lose Belly Fat and Slow Down Aging, Says Trainer


Alternating Dumbbell Chest Press on an Exercise Ball

woman performing dumbbell chest press on exercise ball during workout for a smaller waist

Next, Theunissen suggests adding Alternating Dumbbell Chest Presses into your workout. Beyond that, you can do this along with—or rather, on top of—an exercise ball. Set yourself up by sitting on the ball with a dumbbell in each hand. Roll out to support your upper back on the exercise ball, and raise your hips to form a bridge position. Next, lift the dumbbells and complete a chest press with one arm, then the other arm, and continue to alternate.


Shoulder Presses

woman performing dumbbell shoulder press workout for a smaller waist

Grainger says Shoulder Presses will help you progress on your journey toward a smaller waist, noting that they can be performed with dumbbells or on a machine. Begin the exercise with your arms extended and both hands up. Your elbows should be bent in right-angle positions. Then, gradually push up until both arms are completely extended. Finally, gradually lower the weight until both elbows are back at right-angle positions. Shoot for 3 sets of 10 reps, concentrating on intensity and weight more so than added reps.

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