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Quads

Dumbbell Squats:

Stand close to a wall with your body facing in the opposite direction of the wall and keep your feet together and dumbbells in each hand down on the side with your palms facing inwards now try to lower your body as much possible at the same time push your bottom towards the direction of the wall and don’t let your knees extend above your toes. Do this as if you are trying to sit on the edge of a chair or you can use a chair to practice this exercise.

Your second exercise is to be done in the same way the only exception is that the feet are slightly wide than hip’s distance away from each other. You can either wait 2 minutes in between these exercises or do it after doing the hamstrings.

Hamstrings

Dumbbell Lunges:

Start with your toes pointed forward and feet together with dumbbell in each hand and keep a check on your posture that is your shoulders should be backwards and a forward facing head. Move your right foot ahead bending your knee and lowering the hips until the left knee is just few inches above the floor at the same time be sure to keep your right knee behind the toe and maintain your balance. Move back in place to complete the exercise.

Do sets for each leg.

Dips:

This exercise is similar to dumbbell lunges, but with a slight modification, you will have to be in the lunge position and in this position you will have to move the body upwards and downwards gradually while keeping your feet at rest. The rep is just one dip down and raise up.

Crunches for Abs

Reverse Crunches:

On the floor lay back keeping your feet on the floor and knees in the bent shape, and arms lying on the sides. From the hip try to lift your feet upwards from the floor by bending the knees and move the knees as close as you can towards your chest. Your focus should be on feeling the movements going on in the lower abdominals due to your feet’s motion. Exhale while moving the knees towards the chest and inhale at the time of moving the feet towards the floor supplies lungs the needed oxygen which it used up due to exercise.

Twist Crunches:

Lay flat on your back with your knee bent in downwards V-shape and keep your hands behind you head in order to provide support for this exercise but do not keep them in a clasped fashion .Now let your knees to fall to the left of your side so that the upper part of the body is in a flat posture while lower body is on its side. Then move your upper portion of the body towards the ceiling but at the same time keep the lower part of the body pressed on the floor. Exhale when the body is in the upward motion and inhale on the downward motion .Repeat the same steps for the other side.

Related posts:

1. Weight Gain Workout 4
2. Weight Gain Workout 3
3. Weight Gain Workout 1
4. Weight Gain Workout Plan
5. Dumbbell Exercises