Lift Weights to Lose Weight: A Beginner's Guide to Strength Training

Use a set of dumbbells to develop lean, metabolically active muscle mass safely and effectively with these strength-training moves (12 Photos)

Jessica Smith on Jan 28, 2013 at 4:06PM

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Lift Weights to Lose Weight: A Beginner's Guide to Strength Training

Vanessa Rogers

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Warm Up: Opposite Arm & Leg Reach

This total body exercise activates your core muscles while gently beginning to wake up and work your muscles.

To do it: Begin in an all-fours position, back straight, abs pulled in tight [as shown in photo A]. Slowly extend your right arm in front of your shoulder, palm facing down, as you simultaneously extend your left leg behind your hip [as shown in photo B]. Hold for one count and then return to start. Repeat 10 times in total, alternating sides each time.

Form Tip: Keep your torso as still as possible during this exercise – imagine you are trying to balance a saucer of tea on your lower back the entire time.

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