Hi,

I started raing earlier this year but got totally sidetracked within 3 months and never got into free weight training. So now, I am just going to dive inot the free weight such that I will know all my routines and nothign would prevent me from keeping up with my exercise.

Peopel don't think I am overweight or look bad but I am embaraassed about my tummy right now (when wearign jeans). What I need to accomplish first is get rid of that appearance of the protruding lower ab. I think it is looking like this mainly because of the posture and of cousre, I do need to reduce my bf content.
I started heading back to the gym last Friday - did cardio and used weight machien for lower body - and went there on Sunday and Monday (Yesterday). On Sunday and Mondy, I only warmed up and focused on weight machines.

Right now, I want to do free weight training every other day with one day resting on either Saturday or Sunday. On days that I don't do Free weight, I will hit the gym for cardio and just to see people in activites.

I bought 5 lb and 10 lb dumbells and there is a bar bell with some weight plates (5 and 10 lbs) that someone (my brother or nphew) left here. The bar bell is the screwing type and so I am thinking to just use it for weight that I won't remove since I hate having to spend time to turn to change the plates. (My attempt to buy the locking bar that I like didn't work out; I just couldn't find what I wanted, which was like the ones at the gym.) I also have an inclined bench I bought, just a simple one but foldable.

BTW, I know how to eat well. Lately I have been eating a little more carb than I should but I will correct that.

Can someone helps me to come up with a list of compound exercies that would trengthen my muscles. Note: I want the appearnce of lean muscle. I say that because men say "as a woman, you won't get bulky, etc." but I am telling you that even though I won't get bulky like men, I'd want to prevent the appearance of not-lean especially in arms and legs.

I heard about deadlifts and sqat suggested for abs and about corestrenght training. So help me establish to achive core strength training routine please.

NOTE: I am a petite woman barely 5ft and currently weight 108lbs. I think my boyd fat is around or a bit higher than 22%.

seems like cardio will be the main thing for a flatter stomach. Any ab workout - crunches to start off with then ab pikes when you get stronger. Push ups, lunges, dips, pull ups and military press. These are a few compound exercises that will work quite a few muscles but this is by no means a comprehensive list.