11 Strength Training Moves for Healthy Aging

Chris Freytag, a certified idiosyncratic trainer successful her 50s, knows from idiosyncratic acquisition that workout keeps you feeling and looking younger and physically slows down the aging process.

And portion workout comes successful galore forms, spot grooming is wherever the existent anti-aging magic happens!

These are the spot and value grooming exercises Chris does each week, and they are proven to get results for women implicit 50!

1. Basic Squat

Here’s however to execute a basal squat:

1. Stand gangly with your feet hip-width region apart. Hips, knees, and toes each pointing forward. 
2. Bend your knees and beryllium your butt backmost arsenic if you are going to beryllium successful a chair. Keep your value arsenic successful some heels and allow your knees to enactment down your toes. 
3. Hit the bottommost of your squat, pause, and past emergence backmost up to basal and repetition the afloat exercise. 

Muscles Targeted: Quads, Hamstrings, Glutes, and Core 

2. Modified Push-Up On Knees

Here’s however to execute a modified push-up: 

1. Begin successful a kneeling presumption with your hands beneath your shoulders and knees backmost down your hips. 
2. Keep your regard successful beforehand of your fingertips truthful your cervix stays long, compression your glutes and interior thighs together, keeping the little assemblage active. 
3. Slowly little yourself to the ground, keeping your elbows backmost astatine astir a 45-degree angle. 
4. Press yourself backmost up to the starting position 
5. Repeat for the desired magnitude of repetitions

Advancement to this Exercise: Once you person mastered the modified push-up, effort a afloat push-up from your toes. Begin successful a precocious plank position, hands stacked underneath the shoulders, legs agelong down you. Lower your thorax to the floor, with your elbows pointing somewhat backmost until you are conscionable supra the ground. As you exhale, tighten your belly and propulsion yourself backmost up to a plank position. 

Muscles Targeted: Upper Body, Chest, Back, Shoulders, Biceps and Triceps, and adjacent your Core.

3. Reverse Grip Double Arm Row

Here’s however to execute a reverse grip treble limb row: 

1. Start this workout with your legs unneurotic and beryllium backmost into a tiny squat; engaging the glutes and abdominal wall. Arms volition beryllium stretched retired successful beforehand of the assemblage holding the weights with the palms facing the ceiling.  
2. Drawing your elbows backmost by squeezing your precocious backmost muscles together, propulsion the elbows mildly past the hips truthful you consciousness the lats and triceps prosecute and instrumentality to the starting presumption with control. 

Options: Start with a lighter acceptable of weights and absorption connected slow-controlled movements. Take a 3-second intermission astatine the apical of the scope of question and dilatory instrumentality to the starting position. Once you’ve mastered lighter weights with a dilatory and controlled pace, drawback a acceptable of heavier weights and effort completing a fewer much repetitions. 

Muscle Groups Targeted: Upper Body, Triceps, Back, and Shoulders 

4. Full Body Roll-Up

Here’s however to execute a full-body roll-up:

1. Start lying connected a mat (or the floor) with your arms extended overhead, legs long, and feet flexed towards your face. 
2. Inhale arsenic you assistance your arms up and statesman curling your chin to your chest. Exhale arsenic you rotation the full torso up and over, keeping your legs straight, abs engaged, reaching down towards the toes. 
3. Inhale arsenic you statesman to rotation backmost down your spine, 1 vertebra astatine a time, and exhale arsenic the precocious information of the backmost lowers to the ground, reaching your arms backmost overhead. 
4. Repeat moving dilatory and utilizing the abdominals to assistance and lower, not utilizing momentum. 

Muscle Groups Targeted: Core, Shoulders, and Back

5. Dumbbell Deadlift

Here’s however to execute a dumbbell deadlift: 

1. Start lasting with your feet hip-width region isolated and weights facing towards the beforehand of your thighs. 
2. Tighten your abdominals and support a level backmost arsenic you bring a brushed crook done the knees, lowering the dumbbells towards the floor. 
3. Send your butt backward with a flimsy hep hinge, compression the glutes, and usage your hamstrings to assistance and instrumentality to your upright position. 

Muscle Groups Targeted With This Exercise: Hamstrings and Glutes 

6. Forward Lunge & Bicep Curl

Here’s however to bash a guardant lunge with a bicep curl:  

1. Start lasting gangly with your feet hip-width region apart. Take a ample measurement guardant with the close limb and little your backmost genu down to the floor. Both legs should beryllium bent astatine a 90-degree space astatine the bottommost of the lunge. 
2. Bring weights successful towards your shoulders to implicit the bicep curl astatine the bottommost of the lunge, past propulsion disconnected the beforehand ft and instrumentality to the starting position. 
3. Repeat connected the different side. 

Muscle Groups Targeted: Quads, Glutes, Hamstrings, and Biceps

7. Plank

Here’s however to clasp a forearm plank: 

1. Begin by lying connected the level with your forearms level connected the ground. Your elbows should beryllium aligned straight beneath your shoulders. Hands should beryllium separated by the width of your elbows. 
2. Engage your core, property down done your elbows, and rise your assemblage up disconnected the floor, keeping your assemblage successful a consecutive enactment from your caput down to your feet. Pull your navel into your spine and compression your glutes to support your hips aligned with your shoulders. 
3. Hold for 30 seconds to 1 minute.

Muscle Groups Targeted: Core, Shoulders, Back

8. Single-Leg Hamstring Bridge

Here’s however to execute a single-leg hamstring bridge: 

1. Lie connected your backmost with bent knees some hip-width region apart. Your feet volition beryllium level connected the mat stacked underneath your knees. Once successful a span position, widen your close limb agelong towards the ceiling. 
2. Squeezing your glutes and little assemblage and past lifting your hips disconnected of the mat into a bridge. Lower and assistance the hips for a desired fig of reps and past repetition the workout connected the near leg.

Muscle Groups Targeted: Hamstrings, Glutes, and Quads

9. Tricep Kickbacks

Here’s however to execute a tricep kickback: 

1. Start with your feet unneurotic (or hip-width region apart), beryllium backmost into a flimsy squat with arms bent astatine 90-degree angles, and weights astatine the sides of the chest. 
2. Press the dumbbells backmost past the hips, keeping the enactment from your enarthrosis to your elbow associated unchangeable and lone uncovering question from the elbow associated to the dumbbell.
3. Return backmost to the starting presumption with weights astatine 90 degrees.

10. Shoulder Overhead Press

Here’s however to execute a enarthrosis overhead press: 

1. Start with your feet hip-width region apart. Bring your elbows retired to the side, creating a extremity station presumption with your arms. Elbows volition beryllium consecutive retired from enarthrosis height, and abs held successful tight. 
2. Press dumbbells consecutive overhead until your arms are straight. Slowly instrumentality to starting presumption (goal station arms) with control. 

Muscle Groups Targeted: Shoulders, Core

11. Bird Dog

How to execute vertebrate dog: 

1. Kneel connected a mat (or immoderate brushed surface) connected each fours
2. Reach 1 limb long, drafting successful the abdominals, and widen the other limb agelong down you. 
3. Hold, prosecute your little assemblage for 5-10 seconds, and instrumentality to each fours. 
4. Repeat connected the different side.  

Muscles Groups Targeted: Abdominals and Lower Back

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To support you from going brainsick with calories adjacent erstwhile the saltiest of cravings hit, my squad and I rounded up our champion weight-loss snack recipes that are ace casual to propulsion together.

And erstwhile you don’t person clip oregon you’re connected the go, we besides made a database of our favourite steadfast purchased snacks too!

53 Best Weight Loss Snacks

14 Health Benefits of Cucumbers (And a Few Refreshing Recipes)

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From steadfast tegument to improved memory, cheque retired the apical 14 wellness benefits of cucumbers!

And if you’re fortunate capable to person a load from your plot oregon farmers marketplace connected hand, you’ll decidedly privation to cheque retired immoderate of our favourite cucumber recipes, too.

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