Five Easy Exercises to Tone and Shape

Exercise is an essential component to our lives. Getting in shape is one a way to increase your life span. Weight resistance exercises are important for increasing muscle tissue and bone density as you get older.

Most of us know how we should exercsie - or at least how we should exercise. The conudrum is that many of us are not taking the time to exercise. With busy personal lives, making time for exercising can be a challenge.

Weight lifting exercises aren't just for bodybuilders. As you progress in years, especially once you hit your forties, you begin to have muscle atrophy. For females bone loss starts to becomes a problem. When the body requires calcium, it can rob it from your bones. Weight lifting exercises don't just increase your muscle strength, but also your bone density.

Below are five easy toning exercises that can be done just about anywhere and whenever you have a little time. At home, in the office, or on vacation, you can do these easy yet very effective exercises.

1. The Bridge Lift - It has a funny name, but it is an easy method to tone up your buttocks. Lay on your back with your feet flat on the floor, knees bent, and legs shoulder width apart. Place your hands, palmse down on the floor, on both sides of your body adjacent to your mid-section. Pushing through your pelvic area, squeeze your buttocks and lift your butt off the floor - focus your energy through your pelvic area. Hold this position for a count of 5 to 10 and then release, slowly lowering your butt back down to the floor. Repeat this ten times and with all exercises - work up to the count of 10.
   
2. Squats - Squats are one of the best all aroun exercises to work your legs and glutes. If you aren't sure of proper form, or you have a hard time doing squats, use a chair. Stand with your feet shoulder width apart and feet flat on the ground. Allow your butt drop down as if you were about to sit in a chair. Keep your abs tight and your upper body straight. Once you reach the point where the top of your legs is paralell to the ground, or the chair level stop and hold the position for a count of two to five and then slowly stand back upright. Use your arms for balance if necessary by extending them out in front of you as your go down in the movement. Repeat this process for a count of 10 repititions.
   
3. Reverse Lunges - Lunges work the quadriceps muscles. Many people cannot do them due to knee problems. Reverse lunges will still tone the legs but with less pressure on the knee. Stand with feet together - not quite shoulder width apart, and arms at your sides. Extend one leg and move it backwards until you are in the standard lunge position. Your front leg will be bent at a 90 degree angle and back leg will extend until you are balancing on the ball of your foot. From that position, lower yourself until your rear knee almost touches the floor. Hold for a count of 2 and return to starting position. Repeat this process for a count of 10 reps.
   
4. Pushups - This classic toning exercise works the arms, chest and shoulder muscles. If you can't perform a pushup in the standard method, which is on your toes, don't worry - start by doing them on your knees. Be sure your arms are not fully tucked into the body, but not so that they are perpendicular either as you do your pushup. Keep your back straight as you lower and lift your body. Repeat this process for a count of 10 repititions. As you get better - increase the repititions to a point where you are comfortably pushing yourself.
   
5. Crunches - Your stomach muscles should be worked several times a week in order to build strength and muscle tone - it will even help with back problems. Lay on the floor in sit up position, do not put your hands behind your head - instead, keep your hands on the side of your head. You do not want to strain your neck. Contract your abs and lift your upper torso until just before your lower back begins to come off the floor. Hold for a 2 to 5two to five count and slowly return to starting position. Repeat this process for a count of ten repititions. As you get better - increase the repititions to a point where you are comfortably pushing yourself.

An important point with exercising is that if it causes you pain - don't continue to do it. We are all formed slightly different and we move slightly different - so make sure you are never in pain when doing any exercise.

These five basic exercise moves can be done whenever you have time. The best thing is you don't even have to do them all at one time, the benefits of exercise are cumulative. Even 5 or 10 minutes at a time will get you in better condition and help you to live a more years and happier life!