Here are some resistance training exercises to help you lose weight:
Squats work multiple muscle groups -- the quadriceps, hamstrings, and glutes -- at the same time. Practice with a chair to master this move. Keep your feet shoulder-width apart and your back straight. Bend your knees and lower your rear, keeping your knees over your ankles. First, sit all the way down in the chair and stand back up. Next, don't sit all the way down; barely touch the chair's seat before standing back up. Lastly, graduate to doing squats without a chair.
Like squats, gluteal bridges work the major muscles of the lower body, as well as improve your core strength. Lying on your back, keep your feet shoulder-width apart and your back straight. Bend your knees to approximately 90 degrees. Keep pressure on your heels and drive the pelvis toward the ceiling.
Push-ups strengthen the chest, shoulders, triceps, and core muscles. Start in a face-down position, placing hands slightly wider than shoulder-width apart. Place toes or knees on the floor, creating a smooth line with your body, from shoulders to knees or feet. Keeping rear-end muscles and abdominals engaged, lower and lift your body by bending and straightening your elbows, keeping your torso stable throughout the move.