Let’s talk about aging.
One of the most challenging aspects of growing older is experiencing changes in your body.
In addition, yourmuscle massdecreases every 10 years after you turn 30andthis decline speeds up after you hit 60.
Shutterstock
Here are the best exercises to slow muscle aging.
They’re highly effective and easy to learn and perform.
Dumbbell Squats
First on this list of exercises to slow muscle aging is the dumbbell squat.
Shutterstock
Begin by holding a dumbbell in each hand.
Stand up straight with your feet a bit outside your shoulder span.
Push through your heels to rise back up to standing.
Shutterstock
Flex your glutes and quads to finish the motion.
Push the weights straight above your body as you completely extend your arms.
Pull your shoulders back and down into the workout bench as you lower the dumbbells toward your torso.
Shutterstock
Squeeze your upper pecs and triceps at the top.
Straighten both arms, and start to pull the weights in with your elbows.
Squeeze your lats at the end of the movement.
Shutterstock
Then, lower the weights down to get a full stretch before moving on to the next rep. Take a big stride back with one of your legs, firmly planting that heel on the floor.
Then, lower yourself into a lunge until your back knee touches the floor.
Push yourself up through your front leg, then repeat with the opposite side.
Shutterstock
Perform three to four sets of 10 reps for each leg.
Hammer Curls
Grab your dumbbells once more for hammer curls.
Both hands should face each other with a neutral grip.
Shutterstock
Pull your shoulders back as you curl the weights up, flexing your biceps and forearms.
Squeeze hard at the top of the hammer curl, then resist as you lower the weights.
Perform three to four sets of 10 to 12 reps.
Hand-Release Pushups
Assume a pushup position.
Shutterstock
Your shoulders should be in line with your wrists and your back should stay straight.
Flex your triceps and chest at the top to finish before performing another rep.
Step out to the side, firmly planting your heel on the floor.
Then, lower into a lateral lunge with control.
As you lower down, straighten your trailing leg.
Complete three sets of 10 reps with each leg.
Complete three sets of 15 reps with each leg.
Drop straight down, and drive with your front heel.
Don’t let your front knee drift past your toe.
It strengthens the muscles in your chest, shoulders, arms, and even core!
Get into a pushup position with your hands about shoulder-width distance apart.
Keep your lower back flat, and don’t let your hips sag.
Lower your body, and keep your elbows close to your torso as you descend.
Set a cable handle to chest height.
Grab the handle, take a step back, and stand facing the cable.
Start the movement by pulling your shoulder blade toward your midline, and row without twisting your torso.
Then, switch sides.
This also carries over to daily life: Imagine carrying your groceries with ease!
Hip/Thigh Extensions
This list of exercises to slow muscle aging wraps up with the hip/thigh extension.
This is a super easy exercise to do to strengthen your hamstrings, glutes, and more.
Strong hips also mean happy knees and a happy lower back.
Stick the other leg straight out.
Keep your straight leg extended throughout the exercise, and keep it in line with your torso.
