The best free-weight exercises for toning up

Lifting weights is a must for a healthy lifestyle. We know it's something that you've never given much thought to, but dumbbells and weights are the most effective tools when talking about burning fat and gaining muscle.

That's why we're encouraging you to pick up those dumbbells that have been staring up at you at the gym, since they're the perfect addition to your workout. And did you know that training 3 times per week with them accelerates muscle definition and calorie burning?

We usually have the wrong idea that dumbbells are only useful in working out the arms and that exercises done with them will only strengthen the upper body. On the contrary, they're an excellent tool to intensify a general workout of all the muscle groups and to increase performance. By adding a couple of dumbbell exercises to our fitness routine, we can enhance the rate at which we burn calories and, because of that, accelerate fat loss. And if we keep our abs engaged throughout the entire workout, we're on our way to getting a flat tummy in less time.

With your feet placed shoulder-width apart on the floor, hold a moderate-weight dumbbell in each hand above your shoulders, creating a U with your arms. Lift them upwards. They should be aligned with each other, and the lift should begin at the height of the chest and end when the arm is completely extended.

Areas worked: shoulder, triceps, upper chest

Reps: 12 to 15

Sitting on an incline bench or chair, lift straightened arms until they are level with your shoulders, forming a T with your body.

Areas worked: shoulders and traps.

Reps: 12 to 15

Stand and grip a dumbbell with both hands behind your head, with your elbows pointing straight upwards. Lift the dumbbell upwards by straightening your elbows and after a brief pause, lower it slowly.

Areas worked: triceps.

Reps: 12 to 15

Standing tall and resting one foot behind on a bench or chair, grip a dumbbell in each hand. Bring the right foot forward, bending both knees to lower the glutes like in a normal squat. Return to the initial stance, repeat 10 times and switch legs.

Areas worked: glutes and legs.

Reps: 10 reps on each side.

Lying on your back, bend your knees at a 90 degree angle. Grip the weight with both hands, holding it over the part below the stomach and above the hips. Bring your chin to your chest, squeeze your glutes and lift your body without removing your feet from the floor.

Areas worked: glutes, abs and hamstrings.

Reps: 12 to 15

From a standing position, bend the right knee to a 90 degree angle while stepping the left leg back, keeping it down and straight. Return to switch sides.

Areas worked: quads, glutes, hamstrings.

Reps: 12 reps on each side.