9 Simple Strength Exercises To Keep Your Weight Down For Good

[{"selector":"#anim-a79fe59d-8e59-490a-939c-9730d4027c30","keyframes":{"opacity":[0,1]},"delay":100,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3f427797-69f1-4c90-a891-7977cdd468e9","keyframes":{"transform":["translate3d(0px, -1870.94022%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2eb8dc6f-e2b7-4fdd-a383-92961b494d8a","keyframes":{"opacity":[0,1]},"delay":100,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a8372788-aab7-49ee-80a9-c461dc940f41","keyframes":{"transform":["translate3d(0px, -2140.17095%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a3deeca5-cab8-445e-9db9-157da80f8e19","keyframes":{"opacity":[0,1]},"delay":100,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-339be015-df03-4504-8b5b-110ba707cc20","keyframes":{"transform":["translate3d(0px, -144.44445%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] 9 Simple Strength Exercises To Keep Your Weight Down For Good

Squats

[{"selector":"#anim-d04da741-9526-42c9-8948-0634ac24844d","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bed99488-32f3-41e0-a01b-28441ae8d4c8","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c6780c9e-370d-4ee1-9a88-539e31c7b9cf","keyframes":{"opacity":[0,1]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ff9406a8-f929-4ff9-acf0-788c341e02e8","keyframes":{"transform":["translate3d(-121.52467%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-92753379-bb9b-4c08-aa6a-aecd6391757c","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-acc96571-7029-4862-b56f-eba1bd52d509","keyframes":{"transform":["translate3d(-115.48388%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] This traditional exercise works your lower back, glutes, and thighs. To execute it, place your hands on your hips or clasped in front of your chest while standing with your feet about hip-width apart. Learn More Arrow

Single-Leg Romanian Deadlifts

[{"selector":"#anim-f4e23999-607b-4370-a3ab-6a39bb81325b","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2e422be3-c734-410d-a396-3c4f978a5e73","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ae281b21-d13f-4792-96f2-a249da97abbb","keyframes":{"opacity":[0,1]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4327649e-7019-4c7e-b0e1-26b079d877f9","keyframes":{"transform":["translate3d(-115.2381%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e21614aa-67ad-485a-9b30-502d3b8ade9a","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6edccf96-6615-4176-808f-ce77bc3ba865","keyframes":{"transform":["translate3d(-115.48388%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] "As we age, balance training becomes increasingly important to maintain stability for the long run," McNulty states. The single-leg RDL, which calls for standing on one leg, hingeing at the hips Learn More Arrow

Lunges

[{"selector":"#anim-f7ad1b8f-9f43-46e5-a1cf-4d2f6f5c0efd","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2aadee5b-8b1c-4665-81dc-3d13660b7e7c","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d72decc8-c21e-4d12-9f72-b75e685f08ba","keyframes":{"opacity":[0,1]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a3226756-3ddd-4f7d-afef-ef2f6f83fa49","keyframes":{"transform":["translate3d(-115.2381%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0919fc9d-4b0c-4fe4-bb80-d5c354be3fa5","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-98ccee66-1226-4015-a251-f089056eb6d0","keyframes":{"transform":["translate3d(-115.48388%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] According to the National Strength and Conditioning Association (NSCA), lunges are another popular lower-body exercise that works your quads, hamstrings, and glutes. Learn More Arrow

Shoulder Presses

[{"selector":"#anim-53c674c8-e520-4e0d-b409-cc03bf7a8937","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e369cca9-842d-43b7-8738-0799e47c057b","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-79c6fa33-7c4a-4548-a7b2-32a0d2869b59","keyframes":{"opacity":[0,1]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4bcef3fc-84dd-477d-9476-1c34d1712b75","keyframes":{"transform":["translate3d(-115.2381%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6555131b-de99-4398-af34-ecb4f410295a","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-948ebdc7-49a7-4002-b4f9-5429f3b0c2da","keyframes":{"transform":["translate3d(-115.48388%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] This exercise strengthens your upper body and helps to correct posture by focusing on your shoulders and upper back. "Having the ability to press overhead is essential for daily life as well as the gym. Learn More Arrow

Glute Bridges

[{"selector":"#anim-3ecf8336-c649-4953-92d6-882cf83c4a6f","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a721f774-d40e-49de-bba9-4f7533fecbc2","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-94ca1615-ab66-45ff-bf5d-c03e0a63c3a0","keyframes":{"opacity":[0,1]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8f54d1bb-a5e6-4971-aeda-9dc3efd73d28","keyframes":{"transform":["translate3d(-115.2381%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-608a1f0e-8958-4965-87d4-232100be7746","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6e7977ae-97b2-4410-a08d-97006e9bb524","keyframes":{"transform":["translate3d(-115.48388%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] This workout helps to tone and tighten your posterior by focusing on your hamstrings and glutes. "The muscles in your posterior chain, including the glutes, hamstrings Learn More Arrow

Dead Bugs

[{"selector":"#anim-a26de33b-64bc-4694-ac8e-badf52643004","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-67b75490-d809-446d-b256-f4e37d45810d","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f4526ffb-8f3b-47f1-8913-a118137248f0","keyframes":{"opacity":[0,1]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2368efc5-be4c-4962-97aa-4299a5b86191","keyframes":{"transform":["translate3d(-115.2381%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-89a252b1-9a82-4eae-bb63-3f29a9f7d72a","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e95877e3-a9e1-4f4d-967c-2948ccbc0184","keyframes":{"transform":["translate3d(-115.48388%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] By strengthening your core, this exercise helps to support and stabilize your spine. Initially, assume a tabletop position by lying on your back with your hips and legs at approximately a 90-degree angle. Learn More Arrow

Planks

[{"selector":"#anim-4a5e6940-0c9e-43c1-9c79-8dd42ddcb098","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-dee08060-748b-4958-bbeb-ea2a33a15f26","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-89a2312b-d0eb-491a-ae90-f091606a1df6","keyframes":{"opacity":[0,1]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-11532bef-1f48-4a4e-90ee-41a8dbe41bfd","keyframes":{"transform":["translate3d(-115.2381%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-31b9e34f-d570-4c1d-b99e-4127f4bba990","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-07bfeb96-f811-4047-8430-2cd9ed90a3e0","keyframes":{"transform":["translate3d(-115.48388%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] You can strengthen your core, which includes your obliques and abs, by performing planks. There's a solid reason why the plank exercise is a classic. Learn More Arrow

Pushup Variations

[{"selector":"#anim-8a474ce1-97f9-4c9f-a23f-9deb0f62a4f3","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f146c14d-a087-4d2b-a311-971e1fae490f","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-147287b3-8900-4d3f-a106-cb0d06c61799","keyframes":{"opacity":[0,1]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-12fc9e85-3904-4d76-961e-3128529a5345","keyframes":{"transform":["translate3d(-115.2381%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2da2346f-c26f-4fbe-a81c-94d961f07255","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-abb8f0a2-b78e-4236-9899-a4ad5c35227a","keyframes":{"transform":["translate3d(-115.48388%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Any level of fitness can adapt pushups to fit their needs. Position yourself on your hands and knees, then take a step back to ensure that your body is in a straight line from your shoulders Learn More Arrow

Cardio with Strength Elements

[{"selector":"#anim-0c83586b-9444-42ed-b40e-1a8f17e7b95f","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c001bff5-d7f8-44f5-a1d4-d7b6deedc91f","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-51c3de58-1baa-43e2-b5e2-3e4510acd703","keyframes":{"opacity":[0,1]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-316f14bc-2c5f-4895-91cb-8b8069c3c109","keyframes":{"transform":["translate3d(-115.2381%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f5b7dc16-968f-438c-bee3-735310759b0e","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7fe1582f-e209-4db4-a889-dd2b02428773","keyframes":{"transform":["translate3d(-115.48388%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Jump squats and burpees are two examples of strength exercises you may incorporate into your aerobic program to increase calorie burn, gain lean muscle, and permanently lower body weight. Learn More Arrow