Bent-over Row
Try the bent over row to strengthen all the muscles in your upper back, as well as your biceps.
Do Crunches
Learn to do crunches properly to tone your abs.
Do Pull Ups
Try doing pull-ups to tone your back and shoulders. Most gyms have assisted pull up machines so you can choose a resistance you're comfortable with.
Do Push Ups
Do push ups to tone your chest, shoulders and triceps. If a normal pushup is too hard, try doing a pushup from your knees.
Do Squats
Learn to do squats properly to shape your glutes, hips and legs.
Form matters
Make sure to get guidance on proper form. Form matters more than any other factor for maximizing benefit and avoiding injury.
Incorporate weight training
Incorporate weight training into your cardio routine for a more well-rounded workout.
Increase weight
Once you can comfortably do 12 repetitions, increase the amount of weight your lifting by 5 pounds.
Lift enough weight
You need to lift enough weight to make your muscles feel tired after 8 - 12 repetitions.
No spot reduction
Strength training will not work to trim fat in certain areas. It will only build and tone muscle, and help burn fat overall.
Stability ball
Try working with a stability ball to help strengthen your core muscles.
Three times a week
Do weight training three times a week. It's enough to get the benefit, and give your body time to rest in between.
Try Lunges
Try doing lunges to strengthen your glutes, quads and thighs all at once.
Work the core
Spend time working on your core muscles: abs, back, pelvis and hips. Yoga, Pilates and dancing are all great core strengtheners.
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