Resistance exercises help to increase the strength, power and endurance of your muscles by utilizing your body against another force such as weights, bands or even your own body weight. Resistance training helps to increase the amount of lean muscle you have, as well as decrease the amount of fat you have on your body through caloric expenditure. The Mayo Clinic also explains that resistance training is important because it helps develop strong bones and reduce your risk for injuries.
Lunges
Dyan Quesada, MPT and director of the occupational therapy website "Get to the Core, Inc." explains that lunges are important because they improve posture, balance and coordination by targeting the quadriceps, hamstrings and glutes. Since your body requires some balance during lunges, you also activate the hip adductors, abductors and core. You can complete lunges weighted or using your own body weight -- but proper form Is crucial to seeing benefits. Begin in a split lunge stance with your left leg forward and your right leg behind. Slowly bend your right knee to lower down until your knee almost taps the floor, then return to standing. Be sure to keep your chest lifted and keep your left knee from going over your toe. Complete three sets of 12 repetitions on each leg.
Chest Press
The chest press works the upper body including the muscles of your chest, triceps and shoulders. Dr. Miriam Nelson of "Strong Women," a website devoted to women's fitness and health, explains that the chest press strengthens and tones muscles used daily for pushing and lifting motions. The chest press can be performed using a bar or dumbbells. Hold one dumbbell in each hand and lie on your back. Keeping your wrists and elbows in line, take the weights out to your sides at chest level. Exhale and slowly squeeze your chest and press your weights straight up. Inhale as you lower your weights back down. Complete three sets of 12 repetitions.
Pushups
Pushups utilize your own body weight for resistance to build stamina and strength. Pushups, when performed properly, target all of the muscles in your body and particularly engage your shoulders, biceps, triceps and chest. Complete your push up by placing your hands slightly wider than shoulder width apart. Keep your weight evenly in your hands and feet. Draw your navel in, keeping a flat back, and slowly bend your elbows to lower your body. Press back up and repeat three sets of 12.
Bicycle Twist
The American Council on Exercise found that the most effective core exercise is the bicycle twist, a resistance exercise that uses your own body weight to lengthen and strengthen your core. Core training helps to prevent injuries, improve posture and enhance the quality of your life. Lie on your back, placing your hands behind your head. Bend your knees into your chest and touch your right elbow to your left knee. Switch, twisting your left elbow to your right knee. Repeat your twist completing three sets of 12 repetitions on each side.
