Swimming
If you want to strengthen your muscles you ought to go to the swimming pool. Swimming helps you work your upper and lower body, performs total body regulation. Also it is almost impossible to get injuries when you are swimming. It implies the resistance to your aerobic exercise, because it gives your muscles additional challenge.
If you are going to swim you should include some weight bearing training such as walking, jogging, tennis or weight lifting, which make your bones stronger.

Ab Workout: Crunches on an Exercise Ball
It's an intense training which includes a vide range of possibilities , for example balancing on the ball makes the core stabilizer muscles in your back to contract, you don’t get tired. This exercise is very difficult so if you are the beginner you should do crunches on the floor.
How to do crunches: Place the ball so that it could hold your back. Keep your feet on the floor. Then extend your arms in front of you, then slowly curl up. Hold, then lower. To create more tension put your hands behind your head. You can perform these exercises in different ways and  everywhere. They help you work your leg muscles and gluteal muscles.
Lunges help to create balance and posture.stimulate your everyday activities and coordination. How to do lunges: Put your right foot about 2 to 3 feet in front of you. Keep your right knee over the ankle, curve that knee and simultaneously drop your left knee toward the floor. Your left heel will be on  the floor. You shouldn’t lean forward. Fix the position, then press into your right foot to push yourself back up. Do the repetition with your left leg. For more intensive training, begin with your feet together and step forward or backward into the lunge.  After that return to the initial position.

Arm Exercise: Pushups
Arm exercises are the best choice for toning and firming your body, they are concentrated mostly on the chest muscles and the triceps in the back of your arms and make them look more beautiful and stronger.
If you can’t do pushups on the floor you may perform them against a wall or leaning on a table or railing.
How to do pushups: Lie with your face down on the floor, hands by your shoulders and knees inclined. Press your palms into the floor, straight your arms. Keep your head, neck, back, and hips fit when you raise your body from the floor. Hold the position when your arms are almost totally extended. Now slowly lower, but before touching the floor, push back up. You can also perform pushups on your toes.

Calf Exercise: Heel Raises
The heel raises give much attention to your calves, they are very easy and give quick results. How to perform heel raises: Stand up and put your feet about hip-width apart holding onto a chair or wall for balance. Rise up onto your toes. Fix the position, then slowly lower. For more advanced level, try to do it one leg at a time or with dumbbells.

Short time Workout: Walking Stairs
If you don’t have time for workout choose the stairs instead of the elevatoreverywhere you go. They increase your heart rate, make your lower body stronger, create a good posture, help you avoid osteoporosis. Five minute walk help you burn nearly 45 calories.

Creating a Better Posture: Pinching Your Shoulder Blades
This exercise gives you a relief from your daily routine such as walking or  working at the computer or driving a car. The posture workout opens up the chest area and helps you avoid the rounded shoulders syndrome , it activates the trapezius and rhomboids which keep you in  correct shape.

Hamstring Stretches Exercise
If you walk a lot the Stretching exercise helps you stay flexible and make a good walking posture.
How to perform hamstring stretches: Stand up, put your right heel about 6 to 12 inches in front of you, pointing on your toes. For support, place your hands on your left thigh. Curve your left knee and leaning forward from the hips, move your weight back , then you feel a stretch in the back of your right leg. Your back must be straight. Fix it  for 10 to 30 seconds. Repeat this exercise 2 or 3 times with each leg.