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Perform lower body exercises with dumbells to firm up your buns and thighs.
The basic idea is to not only strengthen your legs, but to also improve your athletic performance. You want the exercise to challenge your stability, flexibility, endurance, strength, balance and coordination. If you want great looking legs this is what it takes!
Just wanting it is not enough!
You must be prepared to work hard for it!
The exercise performed below by this mom over forty with four children at home will dramatically increase your fitness level. It will also make your buns firm and your thighs shapelier and sexier.
At a certain point in our life we start to lose our balance.
When starting an exercise program many of us think only about losing weight to look better. Losing weight should be more accurately phrased as losing fat. As it turns out you will lose fat if the exercise program you engage in also includes the proper nutrition. If the two are done wisely the side effect is you may lower your overall weight on the scale. You may also lose inches without showing much of a weight loss on the scale.
You will also improve your health and your fitness level, but just as importantly, you should have also improved your balance and your coordination.
Why wait until you are in your 60’s, 70’s or more to start training your balance?
The video below demonstrates a cable exercise to help anyone improve their lower body strength and balance.
If you have been lifting heavy weights for a while, then you will not think this is a big deal. You would be correct, except that many people over the age of fifty would not think they can do this. The fact is that with consistency, patience and discipline anyone at any age can do this. Heavy weight lifting is also very relative, because it is subject to your body weight. A 100 pound female lifting thirty pounds is working much harder than a 200 pound male lifting thirty pounds.
My clients work at a level subject to their health history, strength training experience and their personal drive.
The basic idea is to learn proper technique and execution before pushing yourself to the limit. Keep in mind however, that it is by pushing yourself to the limit that you will achieve your greatest results.
In the video below my client is demonstrating a basic seated dumbell bicep curl and alternating dumbell overhead press. These exercises are being performed as an extended set. She performs one exercise that leads right into another without stopping.
Performing the exercises is this manner will keep you working longer to not only strengthen the muscles at work but also create more endurance throughout your entire body. You can add as manyexercises as you can handle with good form for a more challenging strength circuit workout.
The key is to make sure the weight is not so heavy that you risk injury to your joints.
Your back is made up of many muscles. Some of the muscles that help to move your upper arms are attached to your upper back. To correct rounding shoulders and a drooping head requires that you strengthen your upper back. Preventing shoulder joint problems also depends on keeping your upper back healthy and strong.
As we grow older it is essential that we keep all our moving parts healthy, functional and pain free. Performing some basic strength training exercise will help us to remain more active, longer.
Here is an exercise for the upper back that is an absolute must do:
New to exercising? These upper body conditioning exercises will prepare you for a more serious strength training program.
The objective is to give your muscles at least six weeks to get ready for intense work. This will help alleviate the soreness associated with starting a strength training program. Your training should come in stages to reduce your chances of injury. It will also help you develop the exercise habit. The results will last longer. Excess body fat will be a thing of the past!
You had a tough week managing everyone and everything which sent your stress levels into orbit. Now it’s time to effectively restore your energy sources, mind and body. The body is no different from any other machine that needs maintenance and repair. If all you do is take from your body and forget to replenish, you will deplete yourself. The body may not necessarily be fatigued but your mind may be.
Find someone special and go for a walk on the beach or just do something that will make you feel whole again. If your goal is to stay healthy this a must.
Our ability to stand erect as we get older will require that we build stronger bones. Think of bones as the structure or frame of your house. If the structure is weak your house may collapse.
To maintain good posture, stand tall, walk briskly and slow the age related decrease in height, it is critical that we build bone strength on a regular basis. One of the best exercises to preserve and build bone strength is walking. If you are a regular walker and your fitness level is above average it is a good idea to add strength building or weight lifting exercises to your routine.
Some of the best exercises for you to do would be barbell squats, deadlifts, barbell rows or leg presses if you are a beginner. These types of exercises would utilize the largest muscles and bones in your body maximizing your results.
If you are not familiar with working out with barbells (free weights) please get some instructions from a knowledgeable professional. Always use common sense when training to prevent injury. Do not push to the limit if you are just starting out.