Dumbbell Lunges

Dumbbell lunges are one of the most effective exercises for your lower body and the range of motion is such that it will improve your stability and movement. Like any other exercise, for the dumbbell lunges, you have to pay special attention to correct form and technique to avoid cramps and injuries. Following correct breathing technique is also very important to benefit from this routine. Of all the dumbbell exercises, the compound mechanics of the dumbbell lunges will stimulate your hamstring and glute muscles to shape them in quick time.

Dumbbell Lunges Exercise

If you are wondering how to do lunges with a dumbbell here are a few tips for applying correct form and technique.

• For the starting position stand straight with your legs hip width apart and arms fully extended to your sides with a dumbbell in each hand.
• Lift your right leg and take a step forward by 1-2 feet without moving your left leg, now lower your upper body by bending your knees.
• Ensure that your right knee doesn't go ahead of your right toe line, and keep your torso straight when you go down.
• Once you are down, dig your right heel in to the ground and push yourself up and back to the starting position.
• Inhale as you go down, and exhale as you come back to the starting position. Repeat the movement with your left leg for this weight training routine.

Dumbbell Lunges with Crossover

For the dumbbell lunges with crossover the technique will vary a little, here are a few tips to correctly perform this routine

• For the starting position stand straight with dumbbells in both hands with elbows bent at a 90 degree angle, keep your feet hip width apart.
• Now lift your right leg and take a step forward by 1-2 feet all the while keeping your left leg stationary.
• Slowly go down by bending your knees, make sure your right knee doesn't go ahead of the right toe line.
• When you are going down twist your torso to the left side and down while maintaining the 90 degree bend in your elbows.
• When coming up dig your right heel in to the ground and push your body up, when coming up twist your torso and come back to the starting position.
• Inhale as you twist your torso and go down, and exhale when you are coming back up. To complete the lunges exercise repeat the movement with your left leg.
Dumbbell Lunges Benefits

The lunges benefits are not limited to toning your lower body, they will also improve your stability and posture. The quadriceps, hamstrings, glutes, and calves are some of the muscles worked by lunges. Here are few benefits of doing this routine
• As the movement is unilateral meaning target one side at a time, it will help develop individual muscles in your lower body.
• The dumbbell lunges will improve your strength and endurance levels as the range of motion is compound.
• As you have dumbbells in each hand and the abdominal muscles are brought into play during the movement, you will increase your core strength.
• The forward and back up movement with weights in hand will also allow you to develop greater flexibility and increase your stamina.
• The lunges will also help you tone your lower body and give it a symmetrical appearance as each leg is worked individually.
• Doing the dumbbell lunges will also help you improve your posture and strengthen your leg muscles to give you extra strength to perform other lower body workouts like squats and deadlifts.
Just remember, before you start with dumbbell lunges, do a 5-7 minute warm up routine to avoid any cramps and workout related injuries. One more thing, please consult your physician before you start any weight training routine.

Stability Ball Workouts

Stability ball is also popularly known as ‘exercise ball’, ‘Swiss ball’, ‘fitness ball’. These stability balls are made from elastic soft PVC. The diameter ranges from 14 to 34 inches and they are filled with air. The stability balls were initially used for physical therapy, but now they are used for weight training, as well as aerobic exercises. Most people are of the opinion, that one can derive better benefits from the exercise ball workouts, as the body has to engage more number of muscles to remain balanced. The muscles which are used, become stronger. The abdominal muscles and back muscles are extensively used, along with the other muscles, when one is doing stability ball exercises. A number of people are of the opinion, that only exercise ball abs workout can be done using the stability ball. However, one can design total stability ball workouts. These workouts are oftentimes more effective than regular exercises. For added resistance, one can do the stability ball workouts with weights as well. You will, however, have to make use of free weights for the same.

Stability Ball Workout for Women

Stability ball workouts for women can either be used to supplement your current workout, or it can also be your main workout. The advantage of doing stability ball ab exercises is that the number of calories burned are more, along with the calories burned due to the exercise, the body burns some more calories while trying to balance the body. Most women have to fight fat accumulation on the thighs, therefore you should include thigh exercises with exercise ball in your workout routine. Stability ball exercises for women which can be included in your workout routine are given below.

Name of the Exercise	Number of Sets	Number of Repetitions
Incline Dumbbell Press	2 sets	10 to 12 repetitions
Dumbbell Bent Over Row	1 to 2 sets	8 to 10 repetitions
Push Ups	1 to 2 sets	8 to 10 repetitions
Back Extension	1 set	10 to 12 repetitions
Ball Wall Squat	2 to 3 sets	10 to 12 repetitions
Ball Lunges	2 to 3 sets	12 to 15 repetitions
Crunches	3 to 4 sets	8 to 10 repetitions
Ab Roll	1 to 2 sets	8 to 10 repetitions
Oblique Crunch	2 to 3 sets	8 to 10 repetitions
Butt Lift	1 to 2 sets	10 to 12 repetitions
Hip Extension	1 to 2 sets	8 to 10 repetitions

Stability Ball Workout for Men

If you are of the belief, that only women will benefit from the exercise ball routine, then you are mistaken. There are a number of stability ball workouts for men, which will prove helpful to men as well. The fitball exercises, which can become a part of your exercise routine are as follows.

Name of the Exercise	Number of Sets	Number of Repetitions
Lateral Raises	2 to 3 sets	8 to 10 repetitions
Dumbbell Press	2 to 3 sets	8 to 10 repetitions
Dumbbell Curl	2 to 3 sets	8 to 10 repetitions
Back Extensions	1 to 2 sets	10 to 12 repetitions
Tricep Extensions	3 to 4 sets	7 to 9 repetitions
Shoulder Press	3 to 4 sets	10 to 12 repetitions
Push Ups	2 to 3 sets	8 to 10 repetitions
Stationary Lunges	3 to 4 sets	10 to 12 repetitions
Pike	1 to 2 sets	10 to 12 repetitions
Abdominal Crunches	3 to 4 sets	12 to 15 repetitions
Bridge	2 to 3 sets	10 to 12 repetitions
Plank	3 to 4 sets	12 to 15 repetitions
Leg Raise with Stability Ball	2 to 3 sets	10 to 12 repetitions

Stability Ball Workouts for Abs

It is a well known fact, that there are a number of core exercises with ball. At the same time, when one is doing stability ball exercises, the abdominal muscles are worked automatically. If you are fighting abdominal fat, then you should do the stability ball ab exercises. It is not necessary to do only complicated abdominal exercises using a medicine ball. One can do simple exercises like ball crunches, using a stability ball as well. When you are doing ab exercises with medicine ball you should take care to maintain your balance well. If you lose your balance, when you are doing ab exercises with ball, chances are high that you may injure yourself.

We have just seen the stability ball workouts for men and women. Likewise, there are medicine ball exercises for kids as well. Kids enjoy working with stability balls. If you are into yoga, then you may want to combine yoga along with stability ball. The yoga ball exercises are also a great exercise form. It is important to note, that before you do a stability ball workout, do some warm up exercises. You may also include some cardiovascular exercises in your workout.