1. Warm-up – Strength training is more effective when your muscles are warm. Begin by jogging up and down your stairs five times. You can always make this a bit more difficult by carrying some weights, wearing ankle weights, or adding a few extra reps.
2. Lunges – Take a big step up using the right leg first, skipping one-three stairs depending on your staircase and the length of your legs. Keep your left leg on the floor. Lean into your top leg until your knee is almost 90 degrees. Hold your lunge for ten seconds. Dip down slightly further and then, if possible without reaching for the railing, lift your lower leg to meet your upper leg. Now step up with your left leg and repeat the exercise. Keep going until you reach the top of your staircase. Then jog down and repeat again. Aim to do 10 lunges on each side, or 20 total.
3. Side steps – Start at the bottom of the staircase. Turn to face the wall. Now step slowly up the stairs , doing the lunges move, but leaving one step in-between. Repeat this up the staircase facing the other side.
4. Squats – Put your right leg on the first step and leave your left leg on the floor. Squat down into a deep squat. Now step your left leg up another step, so that it is one step above your right. Squat down into a deep squat, bending your knees and sitting as if you are in a chair. To keep your balance, reach your hands out to the side. Only hold the railing if it is necessary.
5. Jumps – Start at the bottom of the stairs and jump up to the first step. Continue all the way up to the top of the staircase. Walk down and repeat three times.
6. Stretches – Stand at the edge of the stair and lean into your heels. Hold for 10 seconds and then raise again. Repeat five times.

If you are looking to make a more complete work-out, you can walk/jog the stairs for ten to twenty minutes. This is great to help lift the glutes and to improve cardiovascular health.

To remedy this situation, many urban centers have developed unique fitness options. From New York to Chicago, and even to Los Angeles, many ideas for urban strength training have sprung up that make it inexpensive and simple to strengthen your core, while juggling the perils of city life.  Here are some of the best options for urban strength training.

Urban Strength Institute. This strength institute in the Lincoln Park neighborhood of Chicago is the ultimate urban oasis for strength training. A quick visit to the Strength Institute’s website shows the many testimonials of clients who compliment the Institute’s ability to motivate, teach, and to get results through their unique focus on strength training for the busy urban professional. They understand the constant rush of work, social events, and general business of their clients, and they are extremely accommodating. The Institute provides personal trainers, fitness classes, and it even allows the client to choose the exercises they want to focus on. Facilities similar to the Urban Strength Institute are in several downtown areas across the country, and they are sure to give clients the strength training they crave.

As One. Located in Broadway, right on Columbus Circle, As One in New York City is the perfect urban strength training facility for New Yorkers looking to get six-pack abs, solid pecs, and a strong back. Much like the Strength Institute, As One provides very flexible eight-week sessions, as well as a required commitment to two 75 minutes group strength training class per week. This is the perfect way to get motivated to workout, as well as a unique place to network. For only about $400, the client gets four months of strength training classes, along with the inclusive group activities, making it a true bargain, with amazing results for better core strength.

Revolution Fitness. This Santa Monica strength training fitness center is renowned for its strength training classes and openly acknowledges that when most people workout they neglect core strength training and its importance to an overall healthy workout and physique. In true California style, Revolution Fitness has only the latest and most innovative strength training techniques and classes. All of the trainers are pleasant and perpetually happy, and they motivate clients to build their core strength in a comfortable and exceedingly successful way. Class sizes are small, and the music selection is superb. Revolution Fitness locations in Santa Monica and Venice Beach both offer a promotion of two weeks of unlimited classes for only $49, leaving urban Los Angelinos no other choice but to work on their core strength this winter.

Yet, this should not be the case. As with other aspects of fitness, a person should be able to work strength training exercises in to his or her daily routine without a noticeable “loss” of time.

For example, we all know the tip about taking the stairs instead of the lift, or parking further away from a building to build aerobic fitness. By the same token, you wouldn’t have to wonder where you’re going to find 30 minutes or an hour in a day to build strength if you can space out 15 pushups, a 1-minute plank, or 15 sumo squats throughout the day.

Personally, I favor doing a set of pushups after sitting for 45 minutes or so. Although the individual mini-sessions might not appear to have much impact initially, this has made a difference over time.

In addition to working out for short intervals throughout the day, try incorporating strength training moves into regular movements. For example, do lunges instead of walking down a corridor. As it would look strange, you don’t have to do them on the way back up the corridor. The key is to incorporate such exercises frequently enough for them to pay off.

If the “free and easy” approach appears too vague, then using resistance bands can provide more structure in addition to a flexible approach to time taken for strength training. These are easy to transport, and they can be used virtually anywhere and anytime, which somewhat negates the need to find a time and place to carry out strength training.

Most of these exercises can be done while watching TV, while taking care of kids, or while getting ready for bed. Estimate that the whole thing should take about 8-10 minutes, but it can also be extended to take 15-20 minutes. It can be good to alternate this workout with a lower body workout, every other day, to see the best results.

Each exercise should be repeated 15 – 20 times. You can cycle through the exercises more than once, to increase the challenge.

Arm curls – Step on the middle of your resistance band and grab one side in each hand. Curl your arms up slowly, your hands facing inwards. Release the band slowly. Remember to increase the tension in your arms by tensing your muscles as much as possible. If your band is not offering enough resistance, you can stand on a larger portion of the band.

Arm strength builder – Remain standing on the band, but extend your arms in front of you with your palms facing the floor. Raise your arms slowly until they are fully parallel with the floor. Lower your arms slowly back to starting position.

Tricep builder 1 – Step on one half of the band and hold the other in half in your right hand. Hold your right arm by your side, and then slowly raise it upwards as high as you can. Hold for a few seconds and then release slowly. Repeat with other arm.

Tricep builder 2 – Keep standing on one half of the band, keep half the band in your right hand. Bend your arm at the elbow and reach it backwards so that your elbow is at about a ninety degree angle from your body. Extend your arm backwards slowly and then return it to the starting position.

Shoulder training – Stand on your band so that it is stretched very tightly and offers very little resistance. Hold one side of the band in each hand. Raise your shoulders up and then lower them gently.

It is okay to have that thought in your head; many bodybuilders are just that; however, just as veganism has started to spread and become more popular diet-wise, vegan bodybuilding is started to turn some heads as well. Vegan bodybuilders can complete with all of the other people. When a competitor finds out that a bodybuilder is vegan, they usually look surprised, but when a vegan wins a championship, heads start turning.

Most of the people are baffled more than they are impressed. They don’t understand how a vegan could be stronger than a carnivore. They don’t understand that vegans are just like any other competitor (minus the plant-based diet component).

Many bodybuilders are vegan because of environmental reasons, but the majority are vegan for health reasons. A bodybuilder’s diet has always consisted of a diet that is low in carbohydrates, but high in protein and calories–veganism allows for this. There are plenty of nuts, vegetables, and more that offer the critical ingredients. Protein is found in nearly all foods, and they are abundant in seeds, nuts, legumes, fruits, vegetables and other plant-based foods; however, if that is not enough, some vegans do choose to get a plant-based protein powder.

One recommended protein powder is hemp. Hemp is rich in protein, fatty acids, antioxidants, vitamins, minerals, fiber, and chlorophyll. Plant-based foods can get you to the necessary levels.

If you do plan on trying out a vegan diet, it is important to keep in mind that a high protein diet can wear down your liver and kidneys. Drink a lot of water!

One famous vegan bodybuilder is Robert Cheeke. He is a competitive bodybuilder and the 2005 INBA Northwestern USA Natural Bodybuilding Overall Novice Champion. He actually founded the Vegan Bodybuilding & Fitness company.

There are plenty of evenings that I know I should be hitting the gym, but I find it hard to even make it off the sofa. That’s why I put together this list of exercises that can help you build your lower body while you veg in front of the TV. But don’t be fooled, that doesn’t make these lazy or easy exercises. Even if they are a bit old fashioned, the thing is – they work. So put on your favorite show, roll out your yoga mat, and get ready to go.

Leg Lifts – Welcome to the 80′s! Start out by lying on your side. Raise your top leg up until you make a 90 degree angle with both legs, then lower your top leg. Don’t let your legs touch, and then raise your top leg again. Repeat this 12 times. Then, without lowering your leg all the way, switch to small pulses, not raising your leg higher than 4 to 6 inches. Repeat on the other side. Repeat after you cycle through these exercises.

Scissors – Scissor your legs open and shut at a slow tempo. Keep it slow to maintain resistance. Repeat 12 times.

Alternating Leg Raises – Lie on your back and raise your right leg as high as you can. Pull yourself up and grab your calf with your hands. If you are more advanced, you can put your arms next to your leg without touching it. Raise your left leg 2 inches from the ground. Hold for 5 seconds then switch legs. Alternate for 12 rounds. Don’t let either leg hit the ground during this exercise, which is also good for core strength.

Alternative Leg Lifts – Lie on your right side. Take your top leg and stretch it forward placing your foot on the ground by bending your leg.  Your knee should be upright. Now raise your lower leg slowly as far off the ground as you can. Repeat 12 times then switch sides.

Combination Leg Lift – Lie on your side. Place your top foot on your bottom leg and drag it slowly up your bottom leg as far as you can. Kick your top leg upwards in a sharp movement then lower it slowly down until the legs rest in starting position. Repeat 12 times on each side.

You should do these exercises every other day to get the greatest benefits. If they become too easy, try slowing them down and increasing the tension by holding your muscle as tense as possible. You can also increase reps or wear small ankle weights.

Ivana Nisaro, of Carmichael Training Systems, recommends doing the following exercises five times per week, for 15-minute regimens. She recommends starting with two sets of 15 reps, and to add more sets whenever time and strength permit. These exercises are perfect for the “time-crunched” runner.

Squats. This exercise requires a stability ball. Simply rest the ball between your back and the wall, and then squat slowly until your knees are bent to a 90-degree angle. This exercise will tone your core, legs, and even butt.

Push-ups. This exercise will require a little more core strength when beginning. This is much more intense than a regular push-up. Rest your knees, shins, and/or toes on the ball. Then complete the push-up as you would a normal one. The push-up using the ball will double the effects on your core, and it will contribute to better balance and breathing.

Lunges. Again using the exercise ball, rest your back leg on the ball and bend and straighten your front knee. This exercise is amazing for building your glutes, and will strengthen your core in no time. This exercise will improve your balance after only a few short weeks.

Sit-ups. This is the quintessential core strength work out. Put your feet flat on the floor, relax your neck, and complete a rep of sit-ups using the exercise ball as your base, instead of the floor. For this exercise, your abs should be doing the majority of the work. This is the perfect way to tone your abs, and it is the standard exercise runners use to build up core strength.

Back Extensions. Using the exercise ball, rest your torso on the ball and put your toes solidly on the floor. With your hands behind your neck, lean forward and then straighten your back, with your abs resting on the exercise ball. Think of this as a reverse sit-up. It is perfect for building abs, as well as toning all of your core muscles.

The preceding exercises should be done at least two to three times per week, and will quickly build your core strength. Let me know how this works for you, runners!

The very young and the very old should stay away from strength training. Strength training is believed to be detrimental to children’s growth, while it is deemed too strenuous for senior citizens. Growing children actually benefit from strength training due to the strength their bones and muscles develop as a result. At the other end of the age spectrum, older athletes reap greater bone density and muscle strength from regular strength training sessions. This helps them stay mobile and flexible, and prevents frequent falls in old age.

A common misconception is that strength training will make you bigger, despite the true connotation of the term, i.e., to build strength and become stronger. The physical activity that makes a person bigger and bulkier is bodybuilding, which requires a different approach compared to mere strength training. Similarly, women have nothing to fear from strength training, as it would take a great deal of dedication and some external assistance to achieve the highly sculpted, somewhat masculine, and yes, rather bulky form of a female bodybuilder.

It is also believed that strength training will hamper a person’s efforts to lose weight due to the muscle that is built. While it’s true that strength training won’t help a person lose as much fat as aerobic/cardiovascular activity would, it will intensify the fat-burning process that aerobics initiates. It does so by increasing muscle strength, which in turn increases a person’s resting metabolic rate. This means that the person will “burn” more fat even while they are at rest.

Strength training is also considered exclusive because many people believe that specific (pricey) equipment is required to undergo strength training. In fact, you don’t need expensive equipment for strength training, or even any equipment at all sometimes. All that needs to be done is to provide some form of resistance to the body. Equipment-free examples are push-ups and leg raises. If you want to increase your workload, try free weights or barbells. Likewise, a resistance band can provide the necessary challenge for a strength training session.

One of the most enduring myths about strength training is that it must hurt in order effective. Build-up of lactic acid during training and muscle soreness after that is certainly normal, but soreness that lasts over 3 days after a strength training session indicates you should reduce the intensity or duration of the workout. Sharp pain during the activity is indicative of injury, meaning that the activity should be halted and remedial measures taken.

It may sound silly, but ballet is a great way to strengthen your lower body. Even if you are uncoordinated, as I am, a simple way to start is by working your way through the five ballet positions and doing a series of pliés, start with ten per position and repeat.

A plié is when you bend your knees until your thighs form a straight line. Think of it as a slight twist to the basic squat. When you get comfortable with this move, you can also combine it with raising your hands above your head to form a circle.

Position I: Your heels touch and your feet spread out. Imagine you are trying to make your feet into a perfect straight line, but since we aren’t aiming to be ballet dancers, I think we can settle for slightly greater than a 90 degree angle.

Position II: Keep your feet turned out, but move your feet apart about 6 to 10 inches. Again try to keep your feet in as straight a line as possible. The heels still face each other.

Position III: Bring your feet back together and place one in front of the other, so that they are overlapping. The heel of your front foot should be touching the middle of your back foot.

Position IV: Step your feet slightly apart from position III. Your front foot is still aligned with the middle of the back foot, but they are no longer touching.

Position V: This is where things get really tricky. Move your feet back together and the heel of your front foot should touch the toes of your back foot, and vice versa.

If you have difficulty mastering position V, give it a try, and then move on to repeat the first four with pliés. It will take practice, but you will get there.

If you want to try a more advanced move, try to plié down and then jump up, pushing yourself off the ground. This combination is a great way to strengthen your lower body.

You can also go through all of the positions while standing on your toes, but probably not the tip of your toes – unless you are well-trained in ballet.

There are a lot of great workout programs now aimed at using ballet as a tool for building muscle. They can be a really great tool for both men and women for building body strength using only natural resistance.

Below is a brief sampling of all of the normal winter activities that do a great job of complimenting your fitness routine.

Snow Removal. There will be dozens of times this winter when the driveway or sidewalk will need to be cleared of snow. Many realize it can be a strenuous activity, but it is not a popular notion that shoveling can actually be a compliment to your workout routine for your core. Next time you clear snow, as you lift the full shovel, be conscious of the tension in the muscles in your abdomen. Every time you lift, your abs are getting a mini workout, in the same way as doing a crunch.

To get the most out of this workout, try holding the shovel full of snow for ten seconds before releasing it. Repeat, and this will tone your abs in time for spring. Pushing a heavy snow blower can have the same effect. With each push against a hard bank of snow, feel the burn in your core muscles.

Snowshoeing. Although snowshoeing has the reputation of a very relaxing and ‘G-rated’ winter sport, this activity can actually tone your core muscles and beyond. When walking on a flat surface of snow, some muscles are worked, but the workout can be increased exponentially by walking up a grassy hill. While taking wide steps, it is possible to incorporate different kinds of leg movements to target your hips, ankles, calves, and glutes all while toning your core and enjoying the scenery. Parks or trails are the perfect place to go for a long snowshoeing adventure in place of your daily workout. You will be ready for swimsuit season in no time.

Cross-Country Skiing. Another one of those ‘G-rated’ snow activities that you picture being done by elderly people in the upper midwest is cross-country skiing. Although it has a reputation of being boring and not rewarding when compared to its adrenaline-filled, Alpine cousin, cross-country skiing is one of the best ways to develop core strength and stability. The technique used for skiing tones your core, and then radiates out to your legs, glutes, and even arms.  Depending on your speed, this sport isn’t as easy as it looks!

Alpine Skiing. The holy grail of winter sports, this type of skiing requires much exercise in preparation, but it also works your muscles when careening down a mountain on your actual skis. Your core will be worked like never before, and your arms, legs, and glutes, will surely be sore. Alpine skiing is not only exhilarating, it is a great way to have fun and get a beach body in the dead of winter.