Let’s chat muscle.
This heightens your chance of developing cardiovascular issues such as hypertension.
Your muscles aren’t as strong and flexible as they once were.
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They lose their endurance, too.
Muscleis a solidindicator of longevitythat keeps you healthy and fit.
In addition to strengthening exercises, floor workouts are a stellar way to build lean muscle.
Tim Liu, C.S.C.S.
Using the resistance from your body weight helps recruit muscle and improves stability.
Here’s a sample floor workout to build lean muscle as you age.
Perform three to four sets of the following movements.
Tim Liu, C.S.C.S.
Pike Pushup
Kick off your lean muscle-building workout with Pike Pushups.
Get onto the floor and assume a standard pushup, keeping your palms flat and outside your shoulder span.
Press up through your palms, flexing your triceps and shoulders at the top of the motion.
Tim Liu, C.S.C.S.
Then, return back to the starting position before performing another rep.
Complete three to four sets of 10 reps. Take a long stride back with one of your legs.
Firmly plant your heel, then lower yourself into a lunge until your back knee touches the floor.
Tim Liu, C.S.C.S.
Complete three to four sets of 10 reps for each leg.
Begin by lying on your back and bending both knees.
Pick up one leg, keeping it straight as you raise it into the air.
Tim Liu, C.S.C.S.
confirm your core stays tight as you drive through the heel of the leg that’s on the ground.
Flex your glute hard at the top of the motion for two quick seconds, then come back down.
Complete three to four sets of 15 reps for each leg.
Floor Dips
Get ready for some Floor Dips.
Set up by sitting on the floor with your arms behind you and both knees bent.
Push yourself up by driving through your palms, extending your arms out as far as possible.
Bring your leg back to the pushup position before doing it again with the other leg.
Alternate back and forth, maintaining tension in your abs the entire time.
Complete three to four sets of 10 reps for each leg.
