Welcome to my resistance training program. I hope you have read all of my previous posts, because that’s where I explained my 30 Minutes to a New You exercise program. {+}

Reading those posts will help you to understand how the program works and you’ll also learn the ten principles that are the foundation of my exercise program. I’ve described in detail why I believe each principle is important to the success of your fitness plan.

As we discussed previously, resistance training will help to increase muscular flexibility and strength. As a matter of fact these workouts are frequently referred to as strength training exercises.

Resistance training brings out the beauty in the female body. Many women fear resistance training or the use of any weights. They are afraid they will develop manly looking muscles. This is not true. The exercises that I will introduce to you are designed to accentuate your curves and tighten your core for the long lean look of a dancer’s body.

You can use these exercises to tone your arms, whittle your waist and boost your butt. Each exercise is intended to compliment a certain part of your body. I have made it easy for you, by describing various muscle groups, what they do for you and how you can strengthen and tone them. As you progress through the 30 Minutes to a New You exercise program, you will be pleased as fat falls away to reveal beautifully sculpted muscles in just 30 minutes a day.

These workouts are intended to improve your muscular strength and muscular definition in as little as thirty minutes. Follow the workouts but pay special attention to your postural alignment. This is most important to keep you from placing too much pressure on your joints and bones. In resistance training it is all about good form!

Remember, it’s important to warm your body before beginning your resistance training so be sure to take about 5 minutes to get your core body temperature up by walking or maybe just making the beds! Keep your spine long, chest lifted, shoulders blades reaching down your back, abdominals engaged and knees slightly bent, this will help to ensure that your posture remains in perfect alignment while you exercise.

As we grow older, our muscles weaken and become stiff. This can affect our posture and cause us to begin slouching. Hours spent behind a computer monitor or hunched over at your desk can weaken the back muscles and attribute to bad posture. Back problems, because they make movement extremely painful, are a big reason why people drop out of exercise programs.

However, strengthening your muscles helps to reduce the pressure on your joints and bones, making postural alignment possible. Intertwining resistance training with aerobic activities will keep you from overworking one muscle group or putting too much stress on one area of your back., that’s why my 30 Minutes to a New You program combines aerobic activities and resistance training exercises.

If you have ever had muscular problems with your back or neck, you know how that can affect everything you do, from walking, sitting, lying down to turning your head to look sideways. It’s no picnic, and once either of these two areas of the body are affected, we do everything we can to help them get back to normal.

Stretching exercises before your regular workout will help to keep you from getting injured, too. Keeping yourself safe from injury should be a top priority for optimum health.

Good posture is vital to good health, just as exercise and a balanced diet. Loss of activity and movement attributes to poor health, depression and an increased chance of injury from weak or stiff muscles.

In the following posts I will explain the Total Body Workout, the Upper Body Workout and the Lower Body Workout of my 30 Minutes to a New You exercise program. I’ll talk to you about the muscle groups that are used for each exercise and how training those muscles will work for you.

In my program, I have included many Pilates specific exercises. This is because I strongly embrace the Pilates principle of exercise in which a few number of repetitions is performed with precision of movement.

Pilates is based on the principle of doing a few very well executed movements. When doing these movements pay special attention to an elongated spine with your navel drawn in towards your spine. Your shoulders are held down your back, keeping your chin level, and your ribcage should be squarely between your shoulders and pelvic area. This will ensure perfect alignment.

Your mind is the overriding powerhouse of your entire exercise regimen. Pilates exercises require the brain to be an active participant when executing these exercises. You must stay focused on your core muscles throughout your movements.

Now you’re ready to work out, so grab your towel, some water, your weights and a mat. Put on some good music and get started towards a healthy new you!

But hey, where are you going to workout? You can head to your favorite gym, or just exercise in the convenience and privacy of your own home. If you prefer to exercise at home, you’ll need some uninterrupted time, and enough space to move freely without running into the television of a coffee table.

To ensure you have ample room, stand with your arms fully extended from your sides. Now take two steps to the left and then back to the center, now take two steps to the right, you should have not obstructions on either side. You will need enough floor space to lie down with your arms extended above your head, again, you should not run into any furniture or appliances.

Don’t allow toys or pets to infiltrate your workout area. This will ensure you have enough space to execute each exercise without having to slump, or compromise your moves due to obstructions. It’s important that you maintain as much fluidity as possible.

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