For example, achieving atoned and sculpted lower bodyis a common fitness goal for many people as they age.
Fortunately, age is just a number when transforming your physique and embracing a healthier lifestyle.
We have eight of the best exercises for a lean lower body after 40.
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“These movements will challenge your core strength and stability through loading patterns forlower-body movements,” says Nobbe.
Each movement will be efficient with time while still being challenging and multi-beneficial."
Hold a dumbbell or kettlebell at chest height, keeping your elbows up.
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Then, drive through your heels to stand back up.
Place your heels on an elevated surface while holding a dumbbell or kettlebell at chest height.
Next, lower yourself into a squat, focusing on maintaining an upright posture and pushing through your heels.
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3.
Next, lower yourself into a lunge position, keeping your front knee aligned with your ankle.
Then, push through your front heel to stand back up.
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Hold a kettlebell with both hands, and stand with your feet slightly wider than shoulder-width apart.
Hinge at the hips, and swing the kettlebell between your legs.
Drive your hips forward, swinging the kettlebell up to chest height.
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This exercise builds explosive power in your lower body and enhances muscle tone.
Perform three or four sets of 12 to 15 reps.
5.
Barbell Hip Thrusts
“The barbell hip thrust is the king of strength movements when developing the glutes.
Also, strong glutes are one of the best ways to avoid lower-back injuries.”
says Nobbe.6254a4d1642c605c54bf1cab17d50f1e
Begin by sitting on the ground with your back against a bench or step.
Place a barbell across your hips.
Squeeze your glutes at the top, and lower your hips back down.
Do two to four sets of five to eight reps for strength gains.
For boosting muscle size, increase reps to 12 to 15 per set.
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6.
This will engage your core fully, in all directions, while promoting strength and stability."
Reach across with your left hand, and pull the dumbbell through.
Aim for three or four sets of eight to 10 reps per side.
Lie flat on your back with your legs extended.
Bend your knees, and lift your legs toward your chest.
Contract your abs, lift your hips off the ground, and curl your knees toward your forehead.
Slowly lower your legs back down to the starting position.
Do three to five sets of five to eight reps.
8.
Lower your hip toward the ground without touching it, then lift it back to the starting position.
Repeat on the other side.
Perform 10 to 20 reps per side for three reps.
