To really work your arms,strength trainingis the name of the game.
And after women hit 30, their bone density declines.
And lastly, be mindful of any joints that are experiencing weakness or moderate pain.
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Focus on your form, and get ready toboost your muscle strength and tone.
Pushups
The first of Ditto’s arm exercises for women after 50 is the pushup.
Keep your spine neutral and a strong core.
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Gradually bend at the elbows so that lower your body toward the floor while keeping your form strong.
Push through your hands to rise back up.
Your posture is paramount; focus there first, and a larger range of motion will come!
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Form is truly queen," Ditto stresses.
Plant your feet hip-width distance apart, and maintain a tall stance.
Bend both knees just a bit.
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Bent-Over Rows
For dumbbell bent-over rows, have a moderate to heavy dumbbell in both hands.
Kneel down, and put the weights on the ground in front of you.
In a tabletop position, keep your spine neutral, and activate your core.
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Slowly bring the weight back down.
Complete the same motion on the other side.
“Bent-over rows target the back muscles and are a phenomenal core-strengthening exercise.
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Bend your knees just a bit.
Then, straighten your arms as you press the dumbbells up.
Gradually lower them back down.
Hold a light- to moderate-weight dumbbell in both hands.
Plant your feet hip-width distance apart and parallel to each other.
Your knees should be bent just a bit.
Keep your arms by the sides of your body with your palm facing in.
Then, lift your arms up and out to the sides before slowly bringing them back down.
