Double the fat burning effect with dumbbells for weight loss yoga

Semi-squat yoga

Target areas: buttocks, thighs and abdomen

Hold a dumbbell in each hand, stand with your legs together, arms at your sides, and shoulders lowered. Close your eyes and take 3 deep breaths. Then open your eyes and tighten your abdomen. Inhale, bend your knees, push your hips back, and imagine sitting in a chair. Exhale, tighten the thigh and hip muscles, and then push back into the standing position. Repeat 20 times.

Simple Eagle Yoga

Target site: chest, middle back, waist and abdomen, inner and outer thighs, buttocks, hips

Hold a dumbbell in each hand, wrap your left leg around your right leg from the front, touch the outside of your right foot with your left foot (if possible, place your left foot on the back of your right calf), and squat down for eagle action. Inhale, lift your arms sideways up to your shoulders, and bend your elbows upwards at 90 degrees. Keep your thighs pressed against each other and your abdomen tightened inward while doing the exercise. Exhale and tighten your chest muscles, bringing your arms together in front of your chest. Then inhale, retract your shoulder blades, and open your arms. Repeat 8-10 times, then return to the standing position, exchange legs and repeat.

Warrior Yoga

Target area: back, triceps, shoulders, upper part, buttocks, thighs

Hold a dumbbell in each hand, hang your arms down on your side, face your palms, cross your left leg backward, turn your toes outward at a 45-degree angle, and press the outside of the soles of your feet against the ground (note that both sides of your hips are facing straight forward). Bend your right knee into a 90-degree warrior stance, then tilt your upper body forward, keeping your abdomen tight. Exhale while bending your elbows to raise the dumbbell to your hips while squeezing your shoulder blades backwards. Exhale and lower the weight. Repeat 8-10 times, then return to the standing position and repeat the action in other directions.

Step and half squat and hold bell yoga

Target areas: upper shoulders, back, arms, inner thighs, buttocks

Spread your legs about one and a half shoulder width apart, and turn your toes outward 45 degrees. Sit back with your hips in a preparation position similar to that of a sumo wrestler, taking care not to bend your knees beyond your ankles. Hold a dumbbell in each hand and hang it down in front of you, palms back. Inhale, straighten your legs while bending your elbows, and lift your weight to shoulder height. Exhale, lower your arms and return to the semi-squat position. Repeat 12-15 times, then stand up with your hands down.

Lunge and bell holding yoga

Target parts: legs, buttocks, shoulders, arms, abdomen

Right leg forward and left leg backward. Bend your right knee, keeping the knee not above your ankle, and then form a large lunge. Hold a dumbbell in each hand, bend your elbows and lift the weight to shoulder height, tighten your body with your elbows, and tighten your abdomen. Inhale, straighten your right leg, and raise your arms toward the ceiling. Exhale and bend your right knee back into the lunge while lowering your arms back to shoulder level. Repeat 8-10 times, and then repeat in the direction. For the last time, try to step forward with your right foot into a deeper lunge.

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(Editor in charge: He Zhiyan)