Getting lean and healthy is fantastic, but women oftentimes neglect the importance that weight bearing exercises have on their body as well as how they can contribute to their genetic shape. Whether your goal is to lose weight, or build muscles, these exercises below will help you keep a better, healthier, defined and curvy form without having to spend countless hours in the gym

Things You'll Need:

• hand weights
• mat
• exercise band

Starting Position: Stand with feet hip width apart and one hand weight in one hand, left hand should be placed on the hip. Slowly bend and raise the right arm with hand weight so weight almost right touches shoulder. Then, begin to step forward with left leg, extending the right arm to chest level, as you would throw a ball. Step left leg back to start as you would retract right hand toward right shoulder. Do three sets of 15 reps.

• Step 2

  
  

  When using weights, learn how to rotate you’re them as it works and challenges every angle and hits every muscle strand, training and defining sleek and shapley arms.
  
  Start by doing a bicep curl, then after hands come down, rotate wrists so palms face forward and and lift, pressing arms overhead.When you bring the weights back down to the shoulders, rototate wrists again so that the palms face the body. Lower and do 2 sets of 10 reps.

• Step 3

  
  

  Do raised push-up. Push up are great for the shoulders, arms, chest, and back. They create strong, healthy muscles as well as definition and tone.
  
  Starting Position: Begin by starting in plank position with abs pulled in. Keep the elbows straight, and retract shoulder blades like you are sqeezing something between them and hold for one count. Lower to starting position.
  
  It is important to keep abs pulled in and shoulder blades squeezed to ensure the best results for your body. By Squeezing and contracting, you are challenging the body, forcing it to work harder and the muscles to become leaner but shapelier. Doing exercises correctly can give you the best body.

• Step 4

  
  

  The lower leg lift is one of the best exercises to perform in order to give you behind a naturally lift, making it more perkier and tight.
  
  Starting Position: Begin on all fours with a flat back and loop an elastic work out band around the right foot and underneath your hands. Lift the right leg to an angled side and contract glute muscles while you hold for two counts. Return to starting and repeat. Do 2 sets on each leg, 10-15 reps.
  
  Miersch, Liz. Self Magazine. October, 2009.