Strength training exercises help you build muscles that can elevate your resting metabolic rate, which, in turn, helps you burn more fat, according to SpineUniverse.com. To see results, you should perform strength training exercises, such as the exercises described below, two or three times a week for 30 minutes each session.
Lunges
This exercise from GoAskAlice.Columbia.edu focuses on strengthening the quadriceps--the four muscles that give shape to the front of the legs. For beginners, this exercise should be performed with no hand weights. However, people who do strength training regularly may hold 5-to-15-pound hand weights. Begin by standing with your feet shoulder-width apart and your shoulders back. Take a step forward with your right foot and bend your front foot until your knee is directly over your ankle. Going farther than the knee may cause strain. Your back leg also should be bent and close to the floor, but not touching it. Push off your right foot to return your leg back to the starting position. Next, you can alternate with the left foot. Repeat six times for each leg. Rest for a minute, then repeat for two sets.
Medicine Ball Trunk Rotations
This exercise from the American Council on Exercise works both the rectus abdominus and the transverse abdominus muscles--two of the major muscle groups of the abdomen. Take a weighted medicine ball and sit with your legs slightly bent in front of you with your feet flexed. Hold the ball close to your chest with your elbows to your sides. Lean slightly back and rotate your torso toward your right side to where your right elbow is facing forward. Twist to return to your starting position, then twist to the left side. Repeat this exercise by twisting to each side 8 to 10 times. Rest, then repeat for two more sets.
Stair Climber
This exercise from Good Housekeeping tones the entire leg but it targets the thighs. Begin at the bottom of a staircase with the outside of your right foot facing the stairwell. Cross your left leg over the right leg and step up. Now, place your right leg on the next step up, which should resemble the starting position. Once you walk up the stairs in this criss-cross pattern, walk down the stairs normally then turn to the opposite direction to work the other leg.
Reverse Crunch
This variation on the basic crunch from the American Council on Exercise begins with you lying on your back with your feet on the floor. Instead of lifting your head and neck up, you will lift your legs up. Straightening your arms out by your sides with your palms down, slowly lift your legs up in a bent, 90-degree angle position. Continue to lift the legs up until your buttocks are lifted off the ground. Slowly return your legs to the starting position, then repeat eight to 10 times. Rest, then repeat for one to two more sets, depending on your fitness level.
Member Comments