There are five strength exercises that women should do on a daily basis in order to feel ten years younger.
Many of us frequently find ourselves searching the internet for hacks, tips, and tactics that may help us appear and feel younger than our actual age. (You’re Guilty!) Although you do not have the ability to physically turn back the clock, you can live out your youthfulness by following healthy lifestyle habits such as including superfoods and supplements in your diet, meditating to reduce stress, protecting your skin from the sun, maintaining a positive attitude, and engaging in regular physical activity. We had a conversation with Ronny Garcia, a certified personal trainer at Blink Fitness, who shared with us some of the greatest daily strength exercises for ladies to perform in order to feel ten years younger. Because, let’s be real: When it comes to extending your life, strength training is the undisputed king.
After your 30th birthday, you may see a loss of anywhere from 3% to 5% of your lean muscle mass every decade that passes. In addition, as you get older, the size and density of your bones normally diminish, which puts you at an increased risk of suffering from fractures or other injuries. (Oh, the glories of reaching middle age!) You will be doing yourself a tremendous service if you pick up some physically demanding activities and get some exercise.
According to Garcia, who works with us here at Healthline, “Strength training can help women feel stronger [and] more energetic and improve overall well-being by staying active.” “[It] can provide women of a certain age with a variety of benefits, such as increased muscle strength, enhanced bone health, improved balance and posture, as well as a feeling of empowerment,”
Continue reading for information on the most effective daily strength workouts for women to feel ten years younger, if you are ready to get started. It is important to note that you will derive additional benefits from include cardio and rest days as part of your regimen, in addition to ensuring that your diet is well-balanced and rich in protein. And after you’re finished, be sure to check out these four things that, according to scientific research, can predict how long you’ll live.
Perform squats
Squats work your glutes, hamstrings, and core muscles as well as your quadriceps. Position your feet so that they are shoulder-width apart before beginning the workout. Put some pressure on your hips to bring them forward, and bend your knees to bring your body down into the position of sitting in a chair. You should strive to have your thighs parallel to the ground as you descend as far as you are able to while maintaining comfort. To get yourself back up to standing position, push away from the floor. Perform three sets of 12 to 15 repetitions each.
Perform some pushups
Your shoulders, chest, abs, and triceps will all feel the burn from doing pushups. To begin, get into a high plank position by placing your hands just below your shoulders and extending your legs behind you. Reduce the distance between your chest and the ground until your elbows are bent at a 45-degree angle. It is important to keep your body in a straight line as you lower yourself and then press yourself back up again. Carry out three sets of eight to twelve repetitions each.
Rows with a dumbbell
The next exercise is the dumbbell row, which works your biceps in addition to your upper back and abs. Start by standing with your feet hip-width apart and holding a dumbbell in each hand. Keep your arms straight and your chest up. Maintain a straight back position while pressing your hips back. Make sure to push your shoulder blades together as you row the weights up toward your chest. After then, slowly return the weights to their starting position until your arms are fully extended. Carry out three sets of ten to twelve repetitions each.
The Gluteal Bridges
Your glutes, lower back, and hamstrings will all receive a workout with the glute bridge. First, ensure that you are lying completely flat on a training mat. You should squat down with your knees bent and your feet planted firmly on the ground. Applying pressure through your heels will help you elevate your hips and bring them closer to the ceiling as you do so. Raise yourself until your thighs, hips, and shoulders are aligned in a straight line with the rest of your body. Before you begin lowering your hips, give your glutes a little squeeze as you reach the peak of the action. Complete three sets of 12 to 15 repetitions each.
Shoulder taps while in the plank position
The plank with shoulder taps is the final and most challenging exercise in our series of daily strength exercises for women to feel younger. This exercise targets your triceps, shoulders, and core all at once. You should begin by getting into a high plank position with your hands placed just below your shoulders. As you lift your right hand up to tap your left shoulder, you should engage your abdominal muscles. Place your right hand back down on the ground. Repeat the motion on the other side while simultaneously lifting your left hand to touch your right shoulder. Carry out three sets of ten to twelve repetitions on each side.