Exercise is a vital part of our life. Staying in shape is one method to increase your life expectancy. Weight bearing exercises are necessary also for increasing muscle mass and bone density as you age.

Many of us have learned what to do with regards to exercising. The problem is where and when to get the job done. With a demanding life-style, making time for exercise is a challenge.

Weight bearing exercises aren't only for bodybuilders. As you age, especially when you finally hit the age of forty, you begin to lose muscle mass. For ladies particularly, bone loss becomes a problem. When the body is in need of calcium it could rob it from your bones. Building muscle not only increases their mass but your strength.

Listed below are five easy toning exercises that may be done anywhere and at any time when you have time. At home, at the office, or on vacation, you can do these simple yet extraordinarily effective exercises.

1. The Bridge Buttocks Lift - Sounds exactly like a plastic surgery technique but it is a simple way to tone your buttocks. Lay down with feet flat on the floor, legs shoulder width apart. Put your hands, palm side down, on either side of your body. Pushing with your own feet, squeeze your gluteal muscle tissues and lift your buttocks off the floor. Hold the position for a count of 5-10 and then release down to the floor.

2. Squats - Squats work the buttocks, the hamstring muscles and the quadriceps. In the event you aren't sure of proper form, you can use a chair. Stand with feet shoulder width apart and feet steadily planted. Push your buttocks back as if you were preparing to sit in a chair. Keep your abs tight and the upper body straight. Once you reach chair level stop and maintain the position for a count of two to five and release. At the lowest point, place your entire weight on your heels for balance and maximum toning.

3. Reverse Lunges - Lunges work the quadriceps muscles. They could be very difficult for people with knee problems. A reverse lunge still tones the right muscle groups but with much less pressure on the knee. Stand with feet together and arms at your sides. Take one leg and move it backwards till you are in lunge position: front leg bent at a 90 degree angle then back leg extended till you are on the ball of your foot. From this position lower your self down until the back knee almost touches the ground. Hold for a count of two and return to starting position.

4. Pushups - This is a basic toning routine that works all areas of the arms plus the chest muscles. If you are not comfortable or strong enough to perform a pushup on your toes, lower your body to your knees. Be sure your arms are tucked into the body and the back straight as you lower and lift your body.

5. Crunches - Abdominal muscular tissues could be worked every single day to build strength and muscle tone. Lying on the floor in sit up position, lace your fingers behind the head. Squeezing your abdominal muscles, raise your upper body till your lower back is about to come off the floor. Hold for 2-5 counts then go back to starting position. This is a great workout for excess abdominal fat.

These 5 exercise moves could be accomplished whenever you have time. The best thing about exercise is that its effects are cumulative. Even five or ten minutes at a time could work to your advantage.

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