Strength training exercises are the best way to protect your bones and maintain weight loss, as muscle burns more calories than fat. Follow this total body-shaping program to help improve your strength and rev your metabolism. It targets every major muscle group, and pays special attention to the core-the midsection region where women tend to lose strength and gain fat over time.

Equipment: One pair of 8 to 10 pound dumbbells (increase the weight as the exercises get easier) A 45 to 55 centimeter stability ball A chair or step stool A yoga mat

The ExercisesPerform 10 to 12 repetitions of each move (unless otherwise indicated). After you finish one exercise, move directly to the next with minimal rest to maximize the calorie burn. When you finish, repeat the sequence once more. The whole workout should take about 15 minutes. Aim to do the routine two to three days a week for best results.

Chair Dip Sit on the edge of a chair with your hands grasping the chair seat on either side of your rear. Your legs should be bent about 90 degrees with your feet flat on the floor. Slide your rear off the chair seat and walk your feet forward slightly, maintaining the 90-degree angle with your legs.

Keeping your shoulders down, slowly bend your elbows straight back, lowering your hips toward the floor until your upper arms are nearly parallel to the floor. Pause, then return to the starting position.

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Curl & Press Sit on a chair (preferably one without arms), feet flat on the floor. Hold a dumbbell in each hand, arms extended down to your sides and palms facing out. Keeping your upper body stable, bend your elbows and curl the weights up toward your shoulders. Immediately rotate your wrists so your palms are facing out in front of you and press the weights above your head. Pause. Then reverse the move, lowering the weights to your shoulders, rotating your palms in toward your body and lowering the weights back down to your sides.

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Back FlySit in a chair with your feet flat on the floor about hip-width apart. Hold a dumbbell in each hand with the weights chest level and held out about 12 inches from your body, palms facing each other and elbows slightly bent as if you were hugging a beach ball.

Bend forward from the hips about 3 to 5 inches. Keeping your back straight, squeeze your shoulder blades together and pull your elbows back as far as comfortably possible. Pause, repeat.

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HoverLie facedown with your forearms resting on the floor. Your elbows should be under your shoulders and bent 90 degrees.

Push off your elbows, lifting your body off the floor, so your torso is supported on your elbows and forearms and your body forms a straight line from your head to your heels. Keep your navel pulled toward your spine and your head in line with your spine. Hold for 10 to 15 seconds. Then lower to starting position.

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Step & SqueezeStand about a foot away from a step with your feet about hip-width apart. Place hands on your hips. Step forward with your left foot, placing it on the center of the step.

All in one move, straighten your left leg, lift your right foot off the floor, squeeze your buttocks, and extend your right leg behind you. Hold, then reverse the motion. Repeat with the opposite leg. Alternate legs until you complete a full set with each leg.

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Ball Hip LiftLie on your back with your arms at your sides and hook the ball with your knees so it's nestled between your heels and your hamstrings.

Contract your abs and lift the ball off the floor, rolling your hips up and drawing your knees toward your chest. Keep your navel pulled toward your spine throughout the move. Pause; then slowly lower back to the starting position.

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Stability Ball Leg Curls Lie on your back on the floor. Extend your legs and place your heels on the top of the ball. Rest your arms on the floor by your sides, palms down. Press your heels into the ball and lift your rear off the floor a few inches.

Bend your knees, using your heels to pull the ball toward your rear, so your feet end up flat on the ball. Pause, then extend your legs back to the starting position.

Important Note: Always consult your healthcare provider before attempting to start any form of new exercise regime.

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