Dumbbell Exercises for Women

Get a Bikini Body That Rocks!

Prime skin-baring season is staring you down. If you aren't in peak shape, don't freak out--these innovative total-body moves will make up for lost time by blasting fat and sculpting lean muscle, fast!

By Amy Rushlow

Dumbbell Skier Swing

Hold a pair of dumbbells at your sides and stand with your feet hip-width apart. push your hips back and bring the weights slightly behind you (a), then quickly thrust your hips forward and squeeze your glutes as you swing the dumbbells above your head (b). Return to start and continue in fluid motions.

Quick tip: Your knees should never go beyond your ankles, and they should bend only slightly (as you push your hips back). The movement and power should come from your hips and glutes.

This Move Works:

Total Body

Step 1

Receive expert training advice every week!

Keywords:

Related Content

Get a Bikini Body That Rocks!

sites/default/files/get-a-bikini-body-that-rocks-th.jpg

%5B%7B%22link%22%3A%22%3Ca+href%3D%5C%22%5C%2F2013%5C%2F05%5C%2F27%5C%2Fmeatless-monday-five-bean-salad%5C%22+title%3D%5C%22Meatless+Monday%3A+Five-Bean+Salad%5C%22%3EMeatless+Monday%3A+Five-Bean+Salad%3C%5C%2Fa%3E%22%2C%22image%22%3A%22%3Ca+href%3D%5C%22%5C%2F2013%5C%2F05%5C%2F27%5C%2Fmeatless-monday-five-bean-salad%5C%22%3E%3Cimg+src%3D%5C%22%5C%2Fsites%5C%2Fdefault%5C%2Ffiles%5C%2Ffive-bean-salad-meatless-monday-juicebar_1.jpg%5C%22+%5C%2F%3E%3C%5C%2Fa%3E%22%7D%2C%7B%22link%22%3A%22%3Ca+href%3D%5C%22%5C%2F2013%5C%2F05%5C%2F24%5C%2Fyour-guide-healthier-grilling%5C%22+title%3D%5C%22Your+Guide+to+Healthier+Grilling%5C%22%3EYour+Guide+to+Healthier+Grilling%3C%5C%2Fa%3E%22%2C%22image%22%3A%22%3Ca+href%3D%5C%22%5C%2F2013%5C%2F05%5C%2F24%5C%2Fyour-guide-healthier-grilling%5C%22%3E%3Cimg+src%3D%5C%22%5C%2Fsites%5C%2Fdefault%5C%2Ffiles%5C%2Fgrilling-safety-tips-juicebar_1.jpg%5C%22+%5C%2F%3E%3C%5C%2Fa%3E%22%7D%2C%7B%22link%22%3A%22%3Ca+href%3D%5C%22%5C%2F2013%5C%2F05%5C%2F24%5C%2Ffitstreak-weekend-workout-hot-body-workout%5C%22+title%3D%5C%22%23Fitstreak+Weekend+Workout%3A+The+Hot-Body+Workout%5C%22%3E%23Fitstreak+Weekend+Workout%3A+The+Hot-Body...%3C%5C%2Fa%3E%22%2C%22image%22%3A%22%3Ca+href%3D%5C%22%5C%2F2013%5C%2F05%5C%2F24%5C%2Ffitstreak-weekend-workout-hot-body-workout%5C%22%3E%3Cimg+src%3D%5C%22%5C%2Fsites%5C%2Fdefault%5C%2Ffiles%5C%2Ffitstreak-weekend-workout-hot-body-juicebar.jpg%5C%22+%5C%2F%3E%3C%5C%2Fa%3E%22%7D%2C%7B%22link%22%3A%22%3Ca+href%3D%5C%22%5C%2Flose-weight%5C%2Fi-discovered-my-fitness-passion-and-dropped-30-plus-pounds%5C%22+title%3D%5C%22%26quot%3BI+Discovered+My+Fitness+Passion%5Cu2014And+Dropped+30-Plus+Pounds%21%26quot%3B%5C%22%3E%26quot%3BI+Discovered+My+Fitness+Passion%5Cu2014And...%3C%5C%2Fa%3E%22%2C%22image%22%3A%22%3Ca+href%3D%5C%22%5C%2Flose-weight%5C%2Fi-discovered-my-fitness-passion-and-dropped-30-plus-pounds%5C%22%3E%3Cimg+src%3D%5C%22%5C%2Fsites%5C%2Fdefault%5C%2Ffiles%5C%2Ffitness-passion-lost-30-pounds-paula-david-th.jpg%5C%22+%5C%2F%3E%3C%5C%2Fa%3E%22%7D%2C%7B%22link%22%3A%22%3Ca+href%3D%5C%22%5C%2Fexercise%5C%2Fside-plank-row-kettlebell-women%5C%22+title%3D%5C%22Side+Plank+Row+with+Kettlebell%5C%22%3ESide+Plank+Row+with+Kettlebell%3C%5C%2Fa%3E%22%2C%22image%22%3A%22%3Ca+href%3D%5C%22%5C%2Fexercise%5C%2Fside-plank-row-kettlebell-women%5C%22%3E%3Cimg+src%3D%5C%22%5C%2Fsites%5C%2Fdefault%5C%2Ffiles%5C%2Fside-plank-row-th.jpg%5C%22+%5C%2F%3E%3C%5C%2Fa%3E%22%7D%2C%7B%22link%22%3A%22%3Ca+href%3D%5C%22%5C%2Fexercise%5C%2Fpush-press-kettlebell-women%5C%22+title%3D%5C%22Push+Press+with+Kettlebell%5C%22%3EPush+Press+with+Kettlebell%3C%5C%2Fa%3E%22%2C%22image%22%3A%22%3Ca+href%3D%5C%22%5C%2Fexercise%5C%2Fpush-press-kettlebell-women%5C%22%3E%3Cimg+src%3D%5C%22%5C%2Fsites%5C%2Fdefault%5C%2Ffiles%5C%2Fpush-press-th.jpg%5C%22+%5C%2F%3E%3C%5C%2Fa%3E%22%7D%2C%7B%22link%22%3A%22%3Ca+href%3D%5C%22%5C%2Fexercise%5C%2Flateral-lunge-and-pass-kettlebell-women%5C%22+title%3D%5C%22Lateral+Lunge+and+Pass+with+Kettlebell%5C%22%3ELateral+Lunge+and+Pass+with+Kettlebell%3C%5C%2Fa%3E%22%2C%22image%22%3A%22%3Ca+href%3D%5C%22%5C%2Fexercise%5C%2Flateral-lunge-and-pass-kettlebell-women%5C%22%3E%3Cimg+src%3D%5C%22%5C%2Fsites%5C%2Fdefault%5C%2Ffiles%5C%2Flateral-lunge-and-pass-th.jpg%5C%22+%5C%2F%3E%3C%5C%2Fa%3E%22%7D%2C%7B%22link%22%3A%22%3Ca+href%3D%5C%22%5C%2Fworkout%5C%2F15-minute-total-body-kettlebells-workout%5C%22+title%3D%5C%2215-Minute+Workout%3A+Get+in+Killer+Shape+With+Kettlebells%5C%22%3E15-Minute+Workout%3A+Get+in+Killer+Shape...%3C%5C%2Fa%3E%22%2C%22image%22%3A%22%3Ca+href%3D%5C%22%5C%2Fworkout%5C%2F15-minute-total-body-kettlebells-workout%5C%22%3E%3Cimg+src%3D%5C%22%5C%2Fsites%5C%2Fdefault%5C%2Ffiles%5C%2Fget-in-shape-with-kettlebells-th.jpg%5C%22+%5C%2F%3E%3C%5C%2Fa%3E%22%7D%2C%7B%22link%22%3A%22%3Ca+href%3D%5C%22%5C%2Fexercise%5C%2Fsquat-flip-kettlebell-women%5C%22+title%3D%5C%22Squat+Flip+with+Kettlebell%5C%22%3ESquat+Flip+with+Kettlebell%3C%5C%2Fa%3E%22%2C%22image%22%3A%22%3Ca+href%3D%5C%22%5C%2Fexercise%5C%2Fsquat-flip-kettlebell-women%5C%22%3E%3Cimg+src%3D%5C%22%5C%2Fsites%5C%2Fdefault%5C%2Ffiles%5C%2Fsquat-flip-th.jpg%5C%22+%5C%2F%3E%3C%5C%2Fa%3E%22%7D%2C%7B%22link%22%3A%22%3Ca+href%3D%5C%22%5C%2F2013%5C%2F05%5C%2F23%5C%2F6-fast-and-furious-workouts%5C%22+title%3D%5C%226+Fast+and+Furious+Workouts%5C%22%3E6+Fast+and+Furious+Workouts%3C%5C%2Fa%3E%22%2C%22image%22%3A%22%3Ca+href%3D%5C%22%5C%2F2013%5C%2F05%5C%2F23%5C%2F6-fast-and-furious-workouts%5C%22%3E%3Cimg+src%3D%5C%22%5C%2Fsites%5C%2Fdefault%5C%2Ffiles%5C%2Ffast-and-furious-workouts-michelle-rodriguez-juicebar_1.jpg%5C%22+%5C%2F%3E%3C%5C%2Fa%3E%22%7D%2C%7B%22link%22%3A%22%3Ca+href%3D%5C%22%5C%2F2013%5C%2F05%5C%2F23%5C%2Ffitstreak-day-23-tone-your-body-your-body%5C%22+title%3D%5C%22%23Fitstreak+Day+23%3A+Tone+Your+Body...with+Your+Body%5C%22%3E%23Fitstreak+Day+23%3A+Tone+Your+Body...with...%3C%5C%2Fa%3E%22%2C%22image%22%3A%22%3Ca+href%3D%5C%22%5C%2F2013%5C%2F05%5C%2F23%5C%2Ffitstreak-day-23-tone-your-body-your-body%5C%22%3E%3Cimg+src%3D%5C%22%5C%2Fsites%5C%2Fdefault%5C%2Ffiles%5C%2Ffitstreak-tone-your-with-your-body-day-23-juicebar_3.jpg%5C%22+%5C%2F%3E%3C%5C%2Fa%3E%22%7D%2C%7B%22link%22%3A%22%3Ca+href%3D%5C%22%5C%2F2013%5C%2F05%5C%2F22%5C%2Fwednesday-workout-modern-family%5C%22+title%3D%5C%22Wednesday+Workout%3A+Get+Fit+While+Watching+TV%5C%22%3EWednesday+Workout%3A+Get+Fit+While...%3C%5C%2Fa%3E%22%2C%22image%22%3A%22%3Ca+href%3D%5C%22%5C%2F2013%5C%2F05%5C%2F22%5C%2Fwednesday-workout-modern-family%5C%22%3E%3Cimg+src%3D%5C%22%5C%2Fsites%5C%2Fdefault%5C%2Ffiles%5C%2Fwed_5.jpg%5C%22+%5C%2F%3E%3C%5C%2Fa%3E%22%7D%5D

My Favorites (0)

See all Favorites

Click "Add to Favorites" on a story to save it to your profile.
My Plan

See all Plans

Try a diet or fitness plan today!
Recently Viewed

Find the stories you've recently viewed here.
You Might Like

Find the stories you might
like here.

See all Favorites
Click "Add to Favorites" on a story to save it to your profile.


Find the stories you've recently viewed here.


Find the stories you might like here.

The Worst Winter Workout Mistakes

New Ways to Lose Weight

You Losing Weight

10 Sneaky Names for Sugar

The Carb Sensitivity Program

5 Weight Lifting Myths

Dumbbell Exercises for Women

Get a Bikini Body That Rocks!

Dumbbell Skier Swing

More From

Receive expert training advice every week!

Related Content

NEWSLETTER