If you are looking for new types of exercises that you can do at home, without a gym membership, all that you need to do is to buy a set of dumbbells. These are some of the most versatile pieces of exercise equipment out there today, and there are many different ways that you can use them. The following are four exercises that you should try if you have not already; they can help with jogging, weight lifting, swimming and your ability to play sports at a high level because these exercises help to strengthen your whole body, making every other exercise easier.

Dumbbell Press

When it comes to the bench press, you have two options: You can use dumbbells or plates, which are round, flat weights that you put on a bar. Dumbbells are better because you hold one in each hand, independent of the other, so you make sure that you never cheat and give one side of your body a better workout than the other. Just lie on your back, holding the dumbbells on your chest. Slowly extend your arms forward until your elbows are straight. Pivot your hands 90 degrees and touch the dumbbells to each other. Then turn them back and slowly bring your hands back down until your elbows form 90-degree angles. Repeat this ten times, and do three sets of ten.


A similar exercise that you can do is known as a fly. You start out in the same position as you would for the press, and you raise the dumbbells in the same fashion. When you bring them down, though, push your hands out wide, away from your body. Lower them down until the dumbbells are level with or below your chest. Then bring them back up until they meet over your head. Again, do three sets of ten.


If you want to get better at jogging, you need to give your legs more power. You can do this by doing lunges while holding dumbbells. Just step forward like you normally would, lowering your body to the ground, and then come back up, bringing your leg back. Hesitate for a moment and then repeat this with the other leg. The extra weight will make it a lot harder, so you are sure to feel the burn, but you want to force yourself through your normal sets. Increase the weight if it gets too easy.


Finally, try doing sit-ups with dumbbells or plates in your hands. Hold one weight with both hands, balanced on your chest. Speed is not important here. Just slowly do twenty-five sit-ups. The first time you do it, it is going to grow difficult in a hurry, probably by the tenth rep.

Strengthening Your Body

It has been shown that strengthening your body this way can help with arthritis and many other physical ailments. Dumbbells are incredibly versatile, as you can see from the exercises outlined above, which work your arms, your chest, your legs, and your core.