Let’s talk about muscle. And no, we are not talking about how to increase your volume, but why it is crucial to develop your lean muscle mass as you age. Let’s face facts: aging comes with many new and exciting chapters, but also many unexpected changes and obstacles. Over the years, you will not only see gray hair; there is also a lot going on inside your body that you need to be aware of. We have gathered the #1 floor workout to build lean muscle as you age, but before we explain, here’s how aging affects your health.
According to the Mayo Clinic, a typical change that occurs in your cardiovascular system is that your arteries and blood vessels become stiff, making it harder for your heart to pump blood. Your heart muscles adapt to this change, but when you’re physically active, your heart rate won’t increase as it did in your younger years. This increases the probability of developing cardiovascular problems such as hypertension.
Also, aging gives you the not-so-exciting gift that your bones decrease in density and size, making them weaker. Your muscles are not as strong and flexible as before. They also lose their stamina. That’s why it’s necessary to follow the right healthy habits, which include filling up on vitamin D and calcium, as well as making physical activity a regular part of your routine, according to the Mayo Clinic.
Muscle it’s a solid longevity indicator that keeps you healthy and fit. If you are looking to maintain the best quality of life, then you need to strength training a minimum of three times a week. In addition to strengthening exercises, floor workouts are a stellar way to build lean muscle. Using the resistance of your body weight helps recruit muscles 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.
Start your lean muscle building workout with Pike Pushups. Get down on the floor and assume a standard push-up, keeping your palms flat and out of shoulder reach. Your feet should be together and your legs stretched out.
Next, bring your feet up to your hands as you lift your buttocks up into the air. Press up through your palms, flexing your triceps and shoulders at the top of the movement. Then, return to the starting position before doing another rep. Complete three to four sets of 10 reps.
It’s time to prepare for alternating reverse lunges. Take a long step back with one of your legs. Firmly plant your heel, then lower into a lunge until your back knee touches the ground. Get a solid hip flexor stretch at the bottom of the movement, then push up with your front leg to return to standing, flexing your quad and glute to finish. After getting up, perform the lunge on the other side, alternating back and forth until you finish all reps. Complete three to four sets of 10 repetitions for each leg.
Next, let’s get into single leg glute bridges. Begin by lying on your back and bending both knees. Raise one leg, keeping it straight as you lift it into the air. Make sure 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 movement for two quick seconds, then lower back down. Complete three to four sets of 15 repetitions for each leg.
Get ready for some Floor Dips. Prepare yourself by sitting on the floor with your arms behind you and both knees bent. Push yourself up driving through the palms of your hands, extending your arms as far as possible. Flex your triceps hard at the top of the movement, then lower back to a seated position before performing the next rep. Complete three to four sets of 15 to 20 reps.
Begin this final exercise, the crossover mountain climber, in a classic push-up position with your feet fully extended and your shoulders in line with your wrists. Keep your core tight as you take one knee and bring it toward the opposite elbow, flexing your obliques last. Bring your leg back to the push-up position before returning to the other leg. Alternate from side to side, keeping tension on your abs the entire time. Complete three to four sets of 10 repetitions for each leg.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. Read more about Tim
