Oct 4

Oct 4 Fitness for Women Over 40: Tackling the 3 T’s

Exercise, workouts, fitness, wellness, Lifestyle, healthy lifestyle, Women, Strength training

In this series, we will look at the importance of maintaining your fitness level after the age of 40. As you age, your health depends on such factors as metabolism, mobility and muscular strength. Undoubtedly, our bodies are changing as we get older and it may be more challenging to fit in a strength workout once or twice a week. But, as we enter our midlife, most Americans are likely to lose muscle in our 40’s and put on about 3-4 pounds per year. So, no matter if you’re in your 40’s, 50’s and beyond, there are no more excuses for neglecting your health and fitness.

Most women complain about three problem areas (The 3 T’s) : Triceps or the back of their arms, the abdominal region or Tummy, and their derriere or Tush. Below are a list of basic strength exercises to tackle those problem areas.

Overhead Tricep Extension: Grab one single dumbbell while in a seated, kneeling or standing position. Wrap both hands around one side, bend elbows and let the weight drop behind the head. Keep your elbows close to your ears and extend the weight upward until you feel the contraction behind the arm. Try 3 sets of 15 reps.

2. Tricep Kickbacks: Grab a single dumbbell and stand in a lunge position. With you elbow by your side, press the dumbbell back until you feel the muscle in the back of arm contract (15 reps) then turn palm upward (pulse 10 times). Repeat on other arm ( 2sets)

Tricep Kickbacks with Dumbbell- add pulses

Next we will concentrate on the abdominal area or Tummy. These basic exercises are easy to learn, but effective. All you need is a mat and a dumbbell.

3. Abdominal Butterfly Crunch to tighten your Tummy: Lie on your back and open your knees out as you draw your back towards the floor. With your hands behind your head, lift your shoulders off the mat. Exhale as you lift and keep your chin off your chest. The key is to keep your back pressed against the mat and abdominal muscles pulled in. Try to do 20 reps and 20 pulses.

Butterfly Crunch

Tighten your tummy with these abdominal butterfly crunches

4. Renegade Row Plank for your Tummy: This exercise may seem more challenging and can be modified by either not using a dumbbell or just performing a basic plank. IF you feel comfortable and stable in a high plank, hold the dumbbell by your side and perform a rowing movement while maintaining your plank. Be careful that you do not let your lower back sink to the floor or lean to one side. Focus on holding your center and perform 10 rows on each side.

Finally, we will focus on our largest muscle in the body, the gluteus maximus or the Tush. It is critically important to train your glutes or Tush particularly for proper pelvic alignment to support your lower back and knees, as well as, helpful for movement during lifting and running exercises.

5. Deadlift is one of the best exercises for training your Tush. Stand with feet about hip width apart and dumbbells in each hand. With your knees soft, bend forward to mid-calf, sit back on your heels and gently stand up. Try 15 reps without stopping. If you need more of a challenge, try to extend one foot forward with the heel planted and bend forward. As you stand up, make sure to keep your back flat and knees soft.

6. Bulgarian Squat with dumbbell: Very effective exercise for your Tush. Start with feet wider than hip width and toes turned slightly outward. Hold the dumbbell in front of you with straight arms and bend. Squeeze the tush as you come up for 20 reps followed by 20 pulses. Keep your body alignment straight and upright. Focus on the SQUEEZE!