Resistance training builds muscle and strengthens your bones. When you add burst of cardio, you’ll also trigger a release of growth hormones, which can keep you feeling lean and energized but decrease naturally as you age. Try doing two to three sets of each exercise, with 30 high knees in between, before moving on to the next one. ( High knees are like jogging in plac, but you want to drive your knees toward your chest.) Do this routine three days a week, and pretty soon everyone’s going to want to know your secret.
1. Princess Lunge- Holding a set of dumbbells, stand with your feet together. Take a big step back with your left foot, bring it directly behind your right (like a curtsy); bend your knees, gently touching the back one to the ground. Press through your right heel and return to standing. Do 10 reps; switch sides. The curtsy in this move helps improve coordination and balance- so essential as you age.
2. Squat-Don’t shy away from squats if your joints are feeling achy. When you squat properly, it’ll actually strengthen your knees. Stand with your feet shoulder-width apart, toes pointed out slightly; hold a set of 5-10 pound dumbbells at shoulder height. Lower into a squat, drawing your hips back and down until they sit just below your knees. Press through your heel and return to standing. Do 15 reps.
3. Bridge up- This exercise strengthens your glutes, quads, hamstring, abs-muscles that surround your hips and lower back, shielding them from injury. Lie on your back with knees bent and your feet hip-width apart, arms down by your sides. Squeeze your glutes and push your lower back into the floor; press through your heels as you slowly raise your hips toward the ceiling. Hold for a second, then lower your hips back down to the ground. Do 15 reps.
4. KettleBell Swing- It’s magic for your posterior chain, the muscles in your back and core that give you good posture, and can help prevent that dreaded hump. Stand with your feet spread wide and back rigid; hold a kettlebell or dumbbell in front of you. Bend your knees slightly and lean forward with your hips; then, keeping your arms and back straight, swing the weight back through your legs and up as high as you can, lengthening your body at the top of the move. Continue swinging for 10 reps.
5. Plank Riser- Get into forearm plank, elbows aligned with your shoulder; draw your belly button toward your spine and squeeze your glutes so your is parallel with the ground. Lift your arm and plant your palm on the ground, then do the same with your left arm, ending in a push-up position. Lower back down, first with right arm, then left. Do 10 reps, alternating sides. Planks are a mom’s best friend: They target your transverse abdominis, the inner abs that wrap your entire core, cinching your waist even as you hit middle age.
Red/ Body/ Health Coach ~ Heidi Powell
Photos – womenshealthandfitness.com.au
The Original Me Ann..