Exercise is a crucial part of our existence. Staying in shape is one way to increase your very own life expectancy. Weight bearing exercises are important also for increasing muscle mass and bone density as you age.

A lot of us have learned what to do in terms of working out. The problem is where and when to exercise. With a hectic lifestyle, making time for exercise is a challenge.

Weight bearing exercises are not just for bodybuilders. As you age, particularly as soon as you hit the age of 40, you start to lose muscle mass. For girls especially, bone loss becomes a problem. When the body is really in need of calcium it can rob it from your bones. Building muscle not just increases their mass but your strength.

Listed here are 5 simple toning exercises that could be done anywhere and whenever you have time. At home, at the office, or on vacation, you could do these easy yet really effective exercises.

1. The Bridge Buttocks Lift - Sounds just like a cosmetic surgery method but it's an easy way to tone your buttocks. Lay down with feet flat on the ground, legs shoulder width apart. Place your hands, palm side down, on either side of your body. Pushing with the feet, squeeze your gluteal muscular tissues and raise your buttocks from the floor. Hold the position for a count of 5 to 10 and release down to the floor.

2. Squats - Squats work the buttocks, the hamstring muscle groups and the quadriceps. If you aren't sure of proper form, you could use a chair. Stand with feet shoulder width apart and feet securely planted. Push your buttocks back like you were getting ready to sit down in a chair. Keep your abs tight and your upper body straight. When you reach chair level stop and then hold the position for a count of two to five and release. At the lowest point, put all your weight on your heels for stability and maximum toning.

3. Reverse Lunges - Lunges really work the quadriceps muscles. They might be hard for people with knee problems. A reverse lunge still tones the correct muscle groups but with less pressure on the knee. Stand with feet together and your arms at your sides. Take one leg and move it backwards until you're in lunge position: front leg bent at a ninety degree angle and then back leg extended until you are on the ball of your foot. From this particular position lower yourself down until the back knee practically touches the floor. Hold for a count of two and go back to beginning position.

4. Pushups - This is a traditional toning exercise that works all areas of the arms plus the chest muscles. In case you aren't comfortable or strong enough to perform a pushup on your toes, lower your body to your knees. Make sure your arms are tucked into the body and your back straight as you lower and lift the body.

5. Crunches - Abdominal muscle groups may be worked every day to build strength and muscle tone. Lying on the ground in sit up position, lace your fingers behind your head. Squeezing your abdominal muscles, elevate your upper body until the lower back is about to come off the floor. Hold for 2 to 5 counts and then return to starting position. This is a good workout for excess abdominal fat.

These five exercise moves may be carried out whenever you have time. The very best thing about exercise is that its effects are cumulative. Even 5 or 10 minutes at a time will work to your advantage.

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