• Pumping iron is as effective for women as it is for men.training mit hanteln image by Susanne G??ttler from Fotolia.com
  
  Adding weight training to your daily fitness routine will help you build muscle, strengthen your bones and maintain your energy. While women naturally have more body fat then men, it is just as important for women to maintain muscle strength. Toning your muscles increases metabolism and improves your posture. Weight training can be done with or without free weights in the comfort of your own home.
  
  

Yoga

• Yoga does more than help you reduce stress and increase your flexibility. It is also an effective way to increase your muscle strength without adding wear and tear to your joints. Not only does yoga increase muscle strength through various inverted and partially inverted poses, it also strengthens your bones and, according to WomenFitness.net, prevents osteoporosis.
  
  

Bicep Curl

• Proper body alignment is an important part of strength training. Stand with your feet shoulder-width apart and knees slightly bent before lifting the weights. Hold the weights with your arms hanging at your sides and your palms facing away from your body. Keep elbows close to your sides as you curl both dumbbells upwards to the shoulders, using slow and controlled movements. Slowly lower and repeat.
  
  

Lunges

• Lunges are a great way to tone your hips and legs and they do not require free weights. You can do them anywhere. Standing with your feet shoulder-width apart, step forward with your right leg. Bend both knees until the left almost touches the floor and the right leg is bent in front of you at a right angle. Be sure to keep your back straight and hips forward throughout the exercise. Repeat 10 to 15 times on each leg.
  
  

Abdominal Exercises

• Abdominal curls work like sit-ups except you keep your hands crossed over your chest. While abdominal curls do not zap fat from your waist, they will strengthen the muscles in your abdomen. Be careful to maintain a straight spine throughout the exercise. You can alternate abdominal curls with the "Bird-Dog" exercise (a variation of yoga's "Cat-Cow" pose). Set up on your hands and knees and then lift the opposite arm and leg parallel to the floor. Perform 5 to 10 reps. Repeat on both sides.
  
  

Side Bends

• Tone your waist anywhere with this exercise. Stand with your feet shoulder-width apart and bend your knees slightly. Place your hands on your hips. Keeping your back straight and your shoulders down, bend your torso to the right until you feel a stretch in your left side. Build up to 25 bends on each side.