Although this exercise with dumbbells consists of only 3 movements, the movements are quite intense: wide squat and narrow squat, lateral raise and toe-touch crunch with split squat. Thanks to these movements, you will not only be able to work every part of your hips, but also you will be able to do unilateral exercise (important for maintaining strength balance) and abdominal work thanks to split squats.
You can start doing this exercise, which consists of three movements, right away. I recommend using weights in the exercise, but you can do the exercises without weights anytime and anywhere.
Before starting the exercise below, do not forget to warm up your body before exercise with light movements.
Do not forget to do each exercise below with appropriate work and rest periods according to your choice. After completing your last move, rest for 60 seconds. In this way, you will have completed 1 round. Repeat each cycle 3-5 times. After the last round, you can perform the following Bonus Move for 60 seconds.
Option 1: Work 30 seconds, rest 30 seconds
Option 2: Work 40 seconds, rest 20 seconds
Option 3: Work 50 seconds, rest 10 seconds
You will need two dumbbells to complete this exercise.
1. Wide Squat and Narrow Squat
- Stand with your feet hip-width apart and your abs tight.
- While in this tight stance, squat by sending your hips back and bending your knees. If this move is less deep than other squats, that’s fine.
- Return to the starting position. Now take a wide step to the right with your right foot.
- Squat again with your feet wide apart by sending your hips back. You may feel more comfortable if you do this movement while your toes are slightly pointed.
- Stand up and return to the starting position and do the narrow version of the squat again.
- For the squat that you will do with your feet wider open, this time take a step to your left with your left foot.
- For a wide squat, continue the movement by changing your foot each time you step to the side.
2. Lateral Arm Raise with Split Squat – Repeat for both sides
- Stand with your right foot first and your left foot behind you with both legs straight. Make sure your feet are not level. Tighten your abs, lock your hips so you don’t twist your lower back, and hold dumbbells in both hands with your arms at your sides.
- Get into a lunge position with both knees bent at 90 degrees.
- Lift both arms out to your side as you get into a lunge position. At the lowest point of the lunge, your arms should stay high in line with your shoulders.
- Straighten both knees as you lower your arms to your side and return to the starting position.
- Repeat the same movement on one side for 45 seconds with your feet in a fixed position (or less depending on the intensity option you originally selected). Then switch your standing foot first and repeat the movement on the other side.
3. Toe Touch Crunch
- Lie on your back with your face up and your legs extended to the ceiling with your feet flexed.
- Then stand up as if doing an upward sit-up and reach for your left toes with your right fingertips. Keep your abs tight and press your back towards the floor (you don’t lift your hips, you just lift your shoulders and upper back off the ground).
- Return to the starting position, raise your upper body again and reach for your left fingertips and right toes.
- Return to the starting position and repeat the movement, switching sides. Keep your legs in the same position throughout the movement.
Bonus Move: Body Saw
Try the following bonus move for 60 seconds after completing your final round:
- Take the forearm plank position with your forearms on the ground. Keep your elbows in line just below your shoulders and your hands facing forward. So your arms will be parallel to each other. Extend your legs back as well. Lock your tailbone and keep your abs, glutes and quads tight.
- Swing forward with your forearms so that your shoulders are forward of your elbows and stand on the tip of your toes. While doing the movement, try to go as far as possible without lifting your hips or losing control of your abdominal muscles.
- Now push yourself to the other side. Swing back as far as possible with your forearms straight. Again, concentrate on your abs and make sure your hips are not lifted.
- Keep going back and forth.