Simple ways to tone major muscle groups

Say the words strength training, and it's easy to picture a body builder heaving gigantic barbells over his head. That image is pretty intimidating, but it's not where we're heading. We're talking about a slow, steady use of your muscles that, over time, will make you stronger. Here is an easy to follow step-by-step program.

Any aerobics program — walking, swimming, biking — will begin to condition and strengthen you.

• After you're able to walk 30 minutes, add a small hill to your path.
• Or, you can simply climb stairs, graduating to two stairs at a time, eventually jogging up the stairs (but be careful and hold the handrail).
• Step up and down on a kitchen stool.
• Do deep knee bends.

• Begin with a biceps curl. Pretend you're holding a barbell in each hand, arms by your side, hands in fists. Raise those virtual barbells to your chest, keeping your elbows by your sides. Repeat until tired, plus two more.
• When 10 of those seem easy, start lifting a 500 gram (one pound) bag of rice or a can of soup, or use hand weights.
• You can also do wall push-ups, which will work your chest, too: Stand at arm's length from the wall. Lean forward and place your hands on the wall, slightly wider than shoulder-width apart. Exhale, bend your elbows, and lower your head and chest to the wall, coming close but not touching it. Inhale, then straighten your arms, pushing the weight of your body away from the wall. Repeat until you're tired.

Strengthening your core, the area around your trunk and pelvis, helps your posture improve, prevents back pain, and simply makes it easier for you to do things with less pain, like reach for dishes on a top shelf or bend down to tie your shoes. Instead of sit-ups — the worst thing for back pain — try this:

1. Lie down on your back on a mat, knees bent, feet on the floor.
2. Imagine pulling your navel toward the floor without holding your breath. Bring one knee to your chest, lower, and bring the other to your chest, doing a slow march.
3. Your legs are your resistance, and keeping your stomach muscles tight protects your back. Keep it flat on the floor; don't let it arch. Repeat until tired, plus two more.

These are simple steps that don't require any special workout equipment. Over time you'll be surprised how these exercises will tone up your muscles.