Exercising has been proven over time, to be beneficial to our health. However, not every women has the time to head to the gym for exercise. Due to their work, children and family duties, most women would prefer to improve their fitness by exercising at home. In this lesson, i will share some upper body home fitness exercises for women. A pair of dumbbells make a good investment if you would like to improve your fitness at home.

Dumbbell Lateral Raise

Firstly, we will begin with your shoulders. The dumbbell lateral raise will be the perfect exercise to target the deltoids at the sides of your shoulders. Stand shoulder width apart, with 2 dumbbells in your hands. Both your hands should be facing your thighs. Lift the dumbells to your sides till they are perpendicular to your body. Keep your body straight and try not to use any swinging momentum.

Dumbbell Bent-Over Roll

Next, we will proceed to your back. The exercise chosen for your back will be the dumbbell bent-over roll. Place one of your knees on a bench. The other feet should be on the ground, supporting your body. Place a hand on the bench for better balance. Next, grab a dumbbell on the floor and pull it backwards while bending your elbows. Remember to keep your hands tucked in while doing this. When the dumbbell has reached the height of your back, lower it back to the ground.

Tricep Extensions

Now, let us move on to your triceps. For your triceps, we will perform the tricep extension. First, sit on a bench with a dumbbell in your hands. Hold only one end of the dumbbell with both hands. Your hands should be overlapping each other. Next, position the dumbbells directly behind your head. Keep your elbows at 90 degrees for this starting position. Straighten your arms to lift the dumbbell upwards.

Hammer Curls

For your biceps, we will be performing the hammer curls. This exercise helps to work your biceps and your forearms at the same time! First, hold a dumbbell in both your hands. The dumbbells should be facing the front while your palms are facing your thighs. Lift the dumbbells by bending your elbows to 90 degrees. In this position, both your palms should be facing each other with your fist facing your front.

Reverse Crunch

The reverse crunch is voted as one of the top ten abdominal exercises. First, lie on the floor and place your hands behind your neck. Next, lift your knees towards your chest while bending them at 90 degrees. Lower your legs back to a straight position to complete the repetition.