If you’re over 30 and feeling out of shape and flabby, you’re not alone. The good news is, there’s no need to stress. Yes, getting in shape is never an easy road, but if you have a game plan and incorporate bodyweight exercises into your workout routine, it will help get you back on track.
One very effective way to transform your physical appearance and fitness is with bodyweight exercises. Working with just your body weight can be an incredibly efficient form of training if you want to sculpt lean muscle mass, burn calories, and give your conditioning and cardiovascular health a nice boost. Second Anthony J. Younga fitness expert and founder of GroomBuilder, “Bodyweight exercises also have extra benefits like increasing your body’s balance, stability, coordination, and mobility. Over time, this reduces your fat and boosts your metabolism.” so you can get leaner and improve your health and well-being.”
There’s no better time than the present to kickstart a healthy routine. Training now can lead to enhanced fitness moving into your mid-30s, 40s and beyond, considering you lose lean muscle mass every 10 years after your 30s. With just six exercises and a solid commitment, you can drastically change your body and get yourself in shape. So, without further ado, let’s get into Yeung’s recommended six bodyweight exercises to transform your body from flabby to fit after 30. And when you’re done, be sure to read up on the 8 No-Equipment Exercises to Get a Lean, Lean Body Fast.
1. T-Pushup: 6 sets of 6 repetitions, 2 times a week
This first exercise is a great workout for your shoulders and triceps. You’ll begin the T-pushups in a classic push-up position with your hands under your shoulders and your legs extended behind you. Lower your chest to the ground, and when you stand up again, extend one of your arms toward the ceiling. Let your gaze follow your hand. Repeat this movement as you extend your opposite arm. If you’re trying to pass the challenge, hold onto the dumbbells. Complete six sets of six reps on each side, twice a week.
2. Hip/Thigh Extensions: 6 sets of 6 reps, 2 times a week
Hip/thigh extensions incorporate many of the strongest muscles in your body. This movement helps keep your pelvis stable and greatly improves the way you move every day.
To start, lie on your back with one knee bent at a 90-degree angle. Keep the other leg extended. Squeeze the glutes of the bent leg as you press through the heel to move the hips up. Be careful to keep your hips level as you lift. The extended leg should remain extended throughout the exercise and be in line with the torso. Complete six sets of six reps on each side, twice a week.
3. Single Leg Box Squat: 6 sets of 6 reps, 2 times a week
Get ready to improve your stability and coordination with single leg box squats. You’ll start by looking away from a box or bench. Then, lift one leg as you sit on the box or training bench. Stand up with the leg still raised. For an added challenge, you can lower the training bench. Complete six sets of six reps on each side, twice a week.
4. Reverse Rows: 6 sets of 10 reps, 2 times a week
Inverted rows build upper body strength and also improve the strength of your grip. This move will give your biceps, hamstrings and glutes a stellar workout.
To get started, grab a Smith machine bar or TRX straps from the bottom. Bring your shoulder blades together as you pull your body up. Your torso should stay straight as you would when doing a plank. Complete six sets of 10 reps, twice a week.
5. Super Plank: 5 sets of 30 seconds, 3 times a week
Super planks are the full-body exercise you need to build core strength, along with your lower and upper body. The best thing about planks? You don’t need any equipment to make them.
To initiate super planks, both forearms should be on the floor and legs extended behind you. Next, move into a pushup/high plank position, then come down into a plank once more. Perform five sets of 30-second super planks, three times a week.
6. Mountain Climbers: 5 sets of 30 seconds, 3 times a week
Mountain climbers are another great way to improve core strength and melt away fat.
To begin this exercise, place your feet on two gliding discs. Do a pushup/high plank. Maintain a tight core as you “run” in place as quickly as possible while keeping your feet on the sliding discs. Make sure your head stays high and your hips are kept low. Complete five sets of 30-second mountain climbers, three times a week.
Alexa is the Deputy Mind + Body Director of Eat This, Not That!, who oversees the M+B channel and provides readers with interesting fitness, wellness and self-care topics. Read more about Alexa
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