Doing strength-training exercises can sculpt the muscles of your body. It also has many health benefits, such as increasing bone density, which prevents osteoporosis. As your muscle mass increases, your basal metabolic rate increases; this means that you burn more calories at rest, making it easier to maintain your body weight. When you keep your muscles strong, you may also prevent injuries associated with muscle weakness.
Downward-Facing Dog
The downward-facing dog is a full-body strengthening exercise that targets the arms, back, butt, hips and legs. Get into a pushup position, with your wrists directly under your shoulders and your feet together. Slowly lift your hips into the air until your body is positioned in an upside-down V shape. Keep your shoulders down from your ears and reach your heels to the floor, as far as is comfortable. Hold for 30 seconds, and build up to one minute.
Inchworms
This exercise is a ful- body move that focuses on your abdomen, arms, back, chest and shoulders. Start from a standing position. Bend over with a flat back and with your arms stretched out in front of you until your palms are resting on the floor. Keep your knees straight but not locked. Walk your hands forward until you are in a pushup position, and do a pushup. Walk your hand back toward your feet, and slowly lift your upper body with a flat back. Do eight to 12 repetitions.
Dumbbell Front Squat
Squats are an effective core-strengthening exercise; adding dumbbells increases the benefits of working out your back, butt, hips and legs. Curl your dumbbells up to your shoulders with your elbows close to your sides. Plant your feet firmly into the floor about shoulder-width apart, then lower down into a squat. Make sure your knees don't go forward beyond your toes. Keep your chest facing forward, your back straight and your hips and butt back and down. Slowly lift up without letting your knees pass your toes. Do eight to 12 like this.
Plank
The plank is a core exercise that strengthens your abdominals and back. Lie down on your stomach. Push up into a pushup position with your hands directly under your shoulders. Make sure your body is in line from your head through your hips, torso and legs. Rest your knees on the floor if necessary. Hold for 30 seconds, and build up to one minute.
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