As you age, it’s essential to make sure you’re doing everything you can to build and maintain muscle. Everyone starts to lose muscle in their 30s and 40s, especially if you’re not performing. strength training. Sarcopenia occurs at this age and stage of life, and accelerates after age 75, according to Columbia University Irving Medical Center. When this happens and you lose muscle, your metabolism drops and so does your strength. It also increases your risk of developing health problems and lowers your overall quality of life. Don’t worry, because this floor workout n. #1 is here to save the day and slow muscle aging. Read on for more information.
It’s so important to stay healthy, and so necessary to address weakening skeletal muscles that can weaken and deteriorate (via Columbia University). The way to approach this is to stay focused on building your muscle mass. In addition to strength training, one of the best ways to delay muscle aging is to include floor workouts in your routine The great thing about floor exercises is that they can be done anywhere and you don’t need a gym! If done correctly, these exercises will help you build muscle, while improving your strength and stability
Don’t look back at what you haven’t done, but use today as a motivational starting point. Here’s a floor workout you can start today that will help turn back the clock and slow muscle aging.
To begin this first exercise, assume a push-up position. Your shoulders should be in line with your wrists and your back should remain straight. Keeping your core tight and glutes contracted, lower yourself with control until your entire body is on the ground. Once you’ve reached the end of the movement, take your hands off the ground and then bring them back to push your body back to the starting position. Flex your triceps and chest at the top to finish before doing another rep. Do 3 sets of 10 to 15 repetitions.
Related: Trainer reveals 5 exercise habits to slow muscle aging
Perform a side lunge by stepping to the side, planting your heel firmly on the ground, and then lowering your body while using control. As you descend, straighten your trailing leg. Get a solid inner thigh stretch at the bottom of the movement, then drive your heel back to return to starting position before performing another rep. Complete 3 sets of 10 repetitions with each leg.
Related: Regain muscle mass after 60 with these exercises with free weights
To start your single leg glute bridges with elevated heel, place your heel on an elevated, sturdy surface with your knee bent and the other leg raised in the air. Keep your core engaged and push through the heel and hip of your working leg, extending your hips up. Flex your glutes hard at the top of the movement, then lower your body toward the ground, maintaining control, before performing another rep. Complete 3 sets of 15 repetitions with each leg.
For the side plank hip raise, stand against the wall with your heels, glutes, and shoulders touching the wall. Put your shoulder in line with your wrist and your feet stacked on top of each other. Keep your core tight and your glutes contracted as you tilt and flex your hips up and down, keeping tension in your obliques. Do 3 sets of 10 reps for each leg.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. Read more about Tim
