In a well-rounded routine, strength training is performed a couple times per week along with aerobic training. Regular strength training helps you reduce body fat, burn calories and build lean muscle mass. Without regular strength-training exercises, muscle mass will diminish with age. Edward Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, suggests that a person's body fat will increase as muscle mass decreases. Laskowski also suggests that strength training can help individuals preserve muscle mass. You can perform strength training at home with minimal equipment, such as dumbbells and a stability ball.
Stability Ball Sit-Ups/Crunches
Stability ball sit-ups/crunches strengthen the abdominals -- rectus abdominis, transverse abdominis and obliques. Begin this exercise by sitting on a stability ball with your feet flat on the floor. As you walk your feet forward, slowly lean back onto the ball. Stop when your shoulder blades, back and tailbone are resting on the ball. Next, bring your hands behind your head. Exhale and contract your abdominals, flexing your torso toward your thighs. Then inhale as you slowly unflex your torso back to the starting position. Maintain control as you release from the exercise.
Stability Ball Dumbbell Press
The stability ball dumbbell press targets the deltoids, pectorals, triceps, rectus abdominis, obliques and transverse abdominis. For this exercise, sit on a stability ball with your feet flat on the floor. Slowly walk your feet forward as you lean back onto the ball. Stop when your head and upper back are resting on the ball. Grasp your dumbbells and raise them up until your arms are parallel to the floor. Your wrists should be directly over your elbows. Exhale as you extend your arms, lifting the dumbbells up to the ceiling. Inhale as you lower your arms back down to the starting position.
Dumbbell Lateral Raise
The dumbbell lateral raise targets the deltoid muscle. Begin by standing and holding dumbbells in your hands. Contract your abdominals and keep your knees slightly bent. Stabilize your shoulders away from your ears. Exhale as you lift your arms out to the side, parallel to the floor. Do not raise your arms higher than shoulder height. Inhale as you lower your arms back to your sides.
Standing Dumbbell Hammer Curl
The standing dumbbell hammer curl targets the bicep muscles. To begin this exercise, stand with your feet hip-width apart and your knees slightly bent. Grasp a pair of dumbbells in your hands with your palms facing forward. Contract your abdominals and stabilize your shoulders down away from your ears. Exhale as you flex both elbows until the dumbbells are near the front of your shoulders. Inhale as you gently lower the dumbbells down to the starting position.
References
- Mayo Clinic; Strength Training: Get Stronger, Leaner, Healthier; June 30, 2010
- American Council on Exercise: Stability Ball Dumbbell Press
- American Council on Exercise: Standing Dumbbell Hammer Curl
- American Council on Exercise: Dumbbell Lateral Raise
- American Council on Exercise: Stability Ball Sit-Ups/Crunches
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