“Applying force to your bones is what causes them to get stronger,” says study author Kerri Winters-Stone, PhD. “Lower-body routines will build up your hips and legs, but targeting your back, shoulders, and arms will help keep your posture perfect.”  Try doing this beginner move three times a week. When it gets too easy, challenge yourself by squatting with your legs hip-width apart, slightly bending your knees, and lifting two weights simultaneously.

Bent Single Row

  A. Step forward in a lunge, with right leg bent at knee, left leg back and straight, and both feet flat on floor. Hold a 10-pound weight in left hand (palm facing in) and place right hand on right thigh. Bend forward from hips and tighten abs (not shown). B. Bend left elbow back and pull weight toward ribs. Pause a second, then lower and repeat. Do 10 to 12 repetitions, then switch sides. Complete three sets of reps with each arm. Form tip To avoid injury, make sure knee doesn’t extend past toes. More from Prevention: How To Get A Strong Back And Firm Butt

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