Strength training

Strength training is an essential pillar of a complete and effective exercise program, alongside flexibility and cardiovascular exercises. Strength training builds and maintains muscular mass, and it helps tighten and tone the body when coupled with fat-burning cardio. Women do not need to be concerned about "bulking up", as women cannot produce sufficient amounts of testosterone needed to enlarge muscles.

See all the exercises below

	Abdominal Crunches on Ball level: Beginner calories burned: 332	rating:
These crunches, performed with a stability ball, work out most of the abdominal muscles. view steps and demonstration

	Bicycle Crunches level: Advanced calories burned: 569	rating:
Targeting most major ab muscles, this is one of the best ab workouts. view steps and demonstration

	Elbow-Knee Crunches level: Advanced calories burned: 569	rating:
Do these crunches for appealing obliques. view steps and demonstration

	Straight Crunches level: Beginner calories burned: 332	rating:
These basic crunches allow you to strengthen your stomach and move on to more challenging ab exercises. view steps and demonstration

	Reverse Crunches level: Beginner calories burned: 332	rating:
This exercise works the stomach in general, but contributes to "6-pack abs". This exercise strengthens the stomach quickly. view steps and demonstration

	Reverse Crunches with Ball level: Advanced calories burned: 622	rating:
This crunch can work your abs, hips, and thighs simultaneously. view steps and demonstration

	Airplane level: Beginner calories burned: 180	rating:
This move works the buttocks, back, and improves balance and posture. view steps and demonstration

	Vertical Leg Pumps level: Beginner calories burned: 332	rating:
This move works out the abs and a portion of the thigh. view steps and demonstration

	Boxer level: Beginner calories burned: 180	rating:
This move works the muscles of the middle of the back and the shoulders. view steps and demonstration

	Seated Bicep Curls level: Beginner calories burned: 180	rating:
Work on the biceps to get firm, toned arms. view steps and demonstration

	Calf Contractions on a Wall level: Advanced calories burned: 569	rating:
Get firmer calves with this move. view steps and demonstration

	Crawl level: Beginner calories burned: 180	rating:
This exercise works the lower back muscles. view steps and demonstration

	Semi-Circles with a Towel level: Beginner calories burned: 213	rating:
These exercises work the obliques, or the muscles on the side of the abdomen. view steps and demonstration

	Dumbbells level: Beginner calories burned: 180	rating:
This dumbbell exercise works the pectoral muscles (chest muscles below the breast) and part of the triceps (back of the arm) view steps and demonstration

	Side Leg Raises level: Advanced calories burned: 180	rating:
This exercise works the abs and hips. view steps and demonstration

	Side Raises with Dumbbells level: Beginner calories burned: 332	rating:
These side raises work the shoulders. view steps and demonstration

	Lying Leg Raise level: Advanced calories burned: 498	rating:
This exercise works the hips and abdominal muscles. view steps and demonstration

	Rear Extension level: Advanced calories burned: 415	rating:
This exercise works the lower back and buttocks. view steps and demonstration

	Front Leg Extensions level: Advanced calories burned: 474	rating:
This move targets the hips and thighs. view steps and demonstration

	Calf Extensions level: Advanced calories burned: 427	rating:
This movement can tone and strengthen the calf muscles. view steps and demonstration

	Seated Leg Extensions level: Beginner calories burned: 180	rating:
This exercise targets the quadriceps. view steps and demonstration

	Back Extensions level: Beginner calories burned: 332	rating:
This exercise targets the lower back. view steps and demonstration

	Leg Lifts with a Ball level: Advanced calories burned: 356	rating:
Work out the calves with this exercise. view steps and demonstration

	Forward Lunges with Rotation level: Advanced calories burned: 711	rating:
This exercise targets the thighs, buttocks, and obliques. view steps and demonstration

	Forward Lunges level: Beginner calories burned: 302	rating:
This exercise target the buttocks and thighs. view steps and demonstration

	Squats with Dumbbells level: Intermediate calories burned: 356	rating:
This exercise target the buttocks and thighs. view steps and demonstration

	Squats level: Beginner calories burned: 284	rating:
Squats target the buttocks and thighs. view steps and demonstration

	Lying Leg Curls level: Beginner calories burned: 237	rating:
This exercise targets the knee and part of the thigh. view steps and demonstration

	Wall Squats level: Beginner calories burned: 284	rating:
Wall squats work out the thighs and buttocks. view steps and demonstration

	Side Lunges level: Beginner calories burned: 284	rating:
This move work the thighs and hips. view steps and demonstration

	Goalkeeper level: Advanced calories burned: 498	rating:
This move targets the buttocks and the back and makes use of a stability ball. view steps and demonstration

	Genie level: Advanced calories burned: 569	rating:
This move works on your posture, the abdominal obliques, and the thighs. view steps and demonstration

	Great Bridge level: Beginner calories burned: 332	rating:
This move works the abdominals, lower back, buttocks, shoulders, and triceps. view steps and demonstration

	Side Bends with Weights level: Beginner calories burned: 332	rating:
An exercise for the obliques view steps and demonstration

	Knee lifts level: Beginner calories burned: 284	rating:
This move targets the abdomen and hips. view steps and demonstration

	Alternate Bicep Curls level: Beginner calories burned: 320	rating:
Another way to perform bicep curls view steps and demonstration

	Vertical Lifts with Dumbbells level: Beginner calories burned: 332	rating:
This movement works the back and shoulders. view steps and demonstration

	Dolphin Dive level: Beginner calories burned: 379	rating:
A move to strengthen the upper body, including the abs, back, and shoulders view steps and demonstration

	Skater level: Beginner calories burned: 403	rating:
This movement targets the buttocks, thighs, and abdominals. view steps and demonstration

	Pendulum level: Advanced calories burned: 180	rating:
An exercise for the abdominals view steps and demonstration

	Pendulum with Ball level: Advanced calories burned: 593	rating:
A slightly more challenging variation of the pendulum exercise. view steps and demonstration

	Little Bridge level: Beginner calories burned: 427	rating:
This exercise works the lower back and the buttocks. view steps and demonstration

	Plank with Ball level: Beginner calories burned: 356	rating:
This position targets the abs and back. view steps and demonstration

	Classic Plank level: Beginner calories burned: 356	rating:
This position targets the abs and back. view steps and demonstration

	Side Plank level: Beginner calories burned: 356	rating:
This position targets the abs and back. view steps and demonstration

	Tiptoes with Chair level: Beginner calories burned: 284	rating:
This exercise targets the calf muscles. view steps and demonstration

	Tiptoes with Dumbbells level: Beginner calories burned: 356	rating:
This move effectively targets the calf muscles view steps and demonstration

	Vertical Pumps level: Beginner calories burned: 237	rating:
If you still can’t do push-ups, this is an easy way to get a similar exercise. view steps and demonstration

	Pull-Over level: Beginner calories burned: 332	rating:
This exercise targets the back, and portions of the chest and arms. view steps and demonstration

	Back Extensions with Ball level: Advanced calories burned: 498	rating:
This exercise targets the lower back. view steps and demonstration

	One-Leg Squat level: Beginner calories burned: 569	rating:
This move targets the thighs and calves. view steps and demonstration

	Leg Workout with Ball level: Advanced calories burned: 498	rating:
Targets the abs, thighs, and hips view steps and demonstration

	Leg and Buttock Workout level: Advanced calories burned: 664	rating:
This move targets the lower body view steps and demonstration

	Tricep Workout level: Beginner calories burned: 180	rating:
This exercise works out the triceps (back of the arms). view steps and demonstration

	In Flight level: Beginner calories burned: 180	rating:
This exercise targets the lower back. view steps and demonstration

	Staircase level: Beginner calories burned: 403	rating:
This move targets the calves and buttocks. view steps and demonstration

share this page

favorites

MySpace

others


go to the forums

© 2011 copyright and editor ANXA / powered by ANXA
Total or partial reproduction is prohibited without prior expressed or written consent.
Anxa collects and manages personal data in line with the directives of the French Data Protection Authority (CNIL Declaration No. 753069).

physical exercises

Strength training