Real talk: No one said aging was going to be easy.
When you grow older, you may expect some natural changes to occur in your appearance, like wrinkles.
But there’s also a lot that’s going on inside your body.
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For instance, the flexibility, endurance, and strength of your muscles typically decline, theMayo Clinicexplains.
This can have a major impact on your balance, stability, and coordination.
Add them to your routine pronto.
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Performing strength exercises regularly throughout your week is crucial in order tostay in shape.
Be sure to place an emphasis on compound movements that activate a greater amount of muscle groups.
These types of exercises will help you achieve results faster than if you simply stick with isolation movements.
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And next up, don’t miss4 Exercises That Can Drastically Change Your Body Shape After 40.
Press through both heels to rise back up to standing.
With a tall chest and soft knees, hinge your hips back while bringing the dumbbells down your thighs.
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You should have a dumbbell in both hands resting on your thighs.
Keep your feet on the floor.
Then, press the weights above your body as you extend both arms.
As you lower the weights, bring your shoulders back and down into the bench.
You’ll feel a nice stretch at the bottom of the motion before pressing the dumbbells back up.
Squeeze your upper pecs and triceps at the top of the press.
One knee and hand should be planted on it to keep you stable.
Hold a dumbbell in your opposite hand, extending that arm toward the ground.
Row the weight up to your hip as you squeeze your lats and upper back.
Then, lower your arm and the weight before performing the next rep.
Complete 10 to 12 reps for each arm.
Slightly lean back as you pull yourself up to the bar, driving with your elbows.
You should reach with your chest and not your chin as you bring pull your body up.
Squeeze your back, forearms, and biceps at the top.
Resist on the way back down before performing another rep.
Complete eight to 10 reps.
If you find chin-ups to be too difficult, feel free to perform lat pulldowns instead.
Bring one leg forward, and firmly place it on the ground.
Using control, descend into a lunge as you bring your back knee to the floor.
Then, walk forward with your other leg, and repeat.
Complete 12 reps on each leg.
Lead with your arms.
Once you’re out as far as possible, exhale, and roll the wheel back in.
Hold a heavy dumbbell or kettlebell in each hand by your sides.
Once you complete the distance, turn around, and walk back to the start.
