Our site/blogs may contain some affiliate/compensated links, which may earn us a small commission if you make a purchase through our links, at no extra cost to you. Learn more
Flipping back time might be impossible as we age, but nevertheless, we can surely adapt our daily routine workouts to quite significantly improve our overall quality of life. And in the process, strengthen our abilities to perform everyday activities with much more vigor and strength.
Also check our blog: Mental health issues are leading Americans back to gym
The secret to Fitness? Lies solely in strength training
A vigorous strength training session daily keeps us healthy and our muscles agile while strengthening joints. That’s increasingly important as we age because we have depreciated muscle mass and developed stiffer joints as we’ve aged.
As a fitness trainer, the five key strength training exercises to count on every day to look and feel younger are the following. Even if you don’t want to do them daily, it’s still recommended to do these moves at least twice a week for visible results:
SQUATS, please!
Never shy away from squats if your joints feel achy. It’s only when you squat properly, that’ll actually strengthen your knees in the long run.
How to do it the right way!
Stand with your feet shoulder-width apart, with your toes pointed out slighter; now hold a set of 5- to 10-pound dumbbells at your shoulder height. While lowering into a squat-like position, draw your hips back and push downwards until they sit just below your knees. Now press through your heels and return to the standing position. Do 15 reps at least.
The Royal Princess Lunge
The princess curtsy suggested in this move helps improve hand- knee coordination and corrects your overall body balance — so it’s quite an essential one to practice often especially as you age.
How to do it right!
Hold a set of dumbbells & stand with your feet together. Now take a big step back, preferably with your left foot, and bring it directly behind your right (much like a royal curtsy); bending your knees, while gently touching the back foot to the ground. Press throughout your right heel and return to the standing position. Do at least 10 reps, and don’t forget to switch sides every now and then.
Bridging Up
This exercise specifically strengthens your glutes, quads, hamstrings, and those abs —basically all those tough bound muscles that surround your hip region and your lower back, while also helping them to shield from future injuries.
How to get it right!
Lie flat on your back with your knees slightly bent and your feet spread hip-width apart, and straightened arms down by both your sides. Now squeeze your glutes pushing your lower back into the floor, while pressing through your heels as you slowly raise your hips forwards toward the ceiling. Hold this posture for only a second, then lower your hips again back down to the ground. Do 15 reps at least.
Raise Planks
Planks are a mom’s true best friend: They target your transverse muffin top abdominis, toning the inner abs that wrap around your entire core while cinching your waist to a leaner frame that works even as you hit middle age.
How to achieve it!
Get into a forearm plank position, with your elbows aligned to your shoulders; draw in your belly button towards your spine or lower back and squeeze your glutes so that your body is positioned parallel with the ground below. Lifting your right arm above, plant your palm straight on the ground, then try to do the same with your left, ending similar to a push-up position. Lower your back down, first with your right arm, then follow with the left. Do 10 reps at least, while alternating sides.
Kettlebell Swings
It’s simply magic for your posteriors, the lower back muscles in your core that gives you an overall great posture and can help prevent that dreadful hump as you age.
How to do it right!
Standing with your feet spread wide and holding your back rigid; grab a kettlebell or dumbbell right in front of you. Bend your knees very slightly and lean forwards at the hips; then, keeping your arms and back straightened, try to swing the weight back through your legs and upwards as high as you can get, lengthening your body at the top of every move. Continue swinging for 10 reps at least.
Now to get younger
These five ingenious key strength training exercises can help you achieve a much younger look and when done routinely every day can even make you appear twice less than your real age. So what are you waiting for? With the instructions guide above. Start trying them out today.