As you age, building muscle and losing weight can become more challenging. Aside from paying attention to your diet, maintaining regular activity and exercise is a great way to combat muscle loss and weight gain due to aging. In fact, there are some simple exercises you can do every morning to achieve great results.
Performing these exercises regularly can help you build muscle and lose weight over 40 as follows.
1. Push-ups
Push-ups target multiple muscle groups, including the chest, shoulders, triceps, and core. They increase upper body strength and improve overall muscle endurance. While push-ups may not be everyone’s favorite exercise, they are a great choice if you want to strengthen your upper body. They also help maintain upper body strength and posture.
Start in a plank position, with your hands placed directly under your shoulders. Lower your body in a controlled manner until your chest is just above the floor, then push back up, keeping your body in a straight line.
2. Squats
Squats are great for building muscle in your quadriceps, hamstrings, glutes, and calf muscles. They also engage your core to create stability, making them an effective full-body exercise. Regular squatting can improve joint flexibility and balance.
Stand with your feet shoulder-width apart. Bend your knees and hips to lower your body as if you were sitting back into a chair, keeping your back straight. Lower down as far as comfortable, then return to a standing position.
3. Plank
Planks are an excellent core strengthening exercise. They also engage the shoulders, chest, and legs. Holding a plank position can enhance core stability.
Start in a forearm plank position, with your elbows under your shoulders and your legs extended straight. Focus on engaging your core and glutes to maintain a straight line from head to toe.
4. Lunges
This exercise challenges your balance and coordination, important aspects of fitness to maintain as you age.
Step one foot forward and lower your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle. Push back up to the starting position and repeat with the other leg.
These four easy exercises can be done right out of bed for faster weight loss over 40. When combined with a balanced diet and other smart habits, you’ll achieve your goal of having a healthier body.
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