In your 40s? These are the 7 exercises that trainers recommend the most

Getting thin as you age seems to get more and more challenging. Sometimes, it can feel like the universe is working against you, even when you’re taking all the “right” steps to lose weight and get fit. Due to family obligations, work commitments, and lifestyle changes, you may not be as active as you were when you were young. (And if you are, kudos to you!) But you can still trim unwanted pounds. The key principles of weight loss remain the same and involve a healthy combination of diet and exercise. Eating fresh fruits, vegetables, lean protein and fiber is key, as well as establishing a calorie deficit. Cutting out added sugars and staying away from “calorie-free” foods is also important. Plus, following some of the best exercises for a leaner body after 40 is the name of the game.

We talked to Dr. Femi Betiku, DPT, CSCS, NCPT, instructor for Club Pilates, who shares some of the most productive moves you can do to sculpt a lean body in your 40s and beyond. According to Dr. Betiku, “Muscle mass declines at a significant rate of three to eight percent per decade after age 30, and as you approach age 60, this rate decreases significantly. That’s why it’s important to continually build lean.” muscle mass for life.”

Pilates is a stellar form of exercise if you want to burn calories and improve muscle tone. “The various mat- and reformer-based exercises help optimize all components of maintaining healthy lean muscle mass,” adds Dr. Betiku. So read on to learn all about the seven best exercises for a leaner body in your 40s. And when you’re done, check out these 6 simple exercises to reduce your waistline after 40.

1. Plie Sumo Squat: 3 sets of 15 reps with 10 heel lifts between sets

plie sumo squat

Dr. Betiku’s exercises for a leaner body in your 40s start with plié sumo squats. “Squats in general are effective for building strength in the lower limbs. Because the muscle groups in the lower limbs are much larger and more metabolically active than in the upper limbs, they tend to protrude faster throughout the body when used at a certain amount. intensity.” Dr. Betiku explains.

To prepare, plant your feet shoulder-width apart and extend your arms out in front of you or keep them over your heart center. Twist your toes a little. Come down into a squat by pressing your glutes back and bending both knees as if you were sitting in a chair. Your body weight should be on your heels. Complete three sets of 15 squats. Once you’ve completed the final rep in the first set, stay in the squat position and gradually perform heel lifts for 10 reps. Then, move on to the next set with 15 more squats and 10 more heel lifts.

2. Prone Plank with Mountain Climbers: 3 sets of 15 reps per leg

Mountain climbers

The prone plank with mountain climbers is an excellent full-body workout that will put your upper limbs, core, and lower limbs to work to sculpt leaner muscles.

You will begin the exercise with your hands or forearms on the ground, shoulder-width apart. Extend your legs behind you as you roll to your toes. Next, perform a mountain climber by bringing one knee toward the elbow that’s on the same side of the body. Extend it behind you. Complete three sets of 15 reps on each leg.

3. Lateral plank with hip abduction: 3 sets of 15 reps on each side

Side planks with hip abduction will work your entire body to help you sculpt leaner muscles. Get ready to fire up your core, lateral upper limbs, and lower limb muscle groups.

To begin, Dr. Betiku instructs: “Lie down on one forearm with [your] elbow directly below [your] shoulder and hip, knee and ankle of the same side are in a straight line. The upper arm is pointing towards the ceiling, [the] the upper leg is supported and in line with [the] leg bottom. Floating [your] bottom hip and legs off the ground, draw [your] narrower navel, [and] to lift [the] upper leg up and down for prescribed repetition.” Complete three sets of 15 repetitions for each side.

4. Reverse Planks with Knee Flexion: 3 sets of 10 reps on each side

Next, we have reverse planks with knee flexion. Dr. Betiku says: “[This is a] great sets of exercises to target the whole body in order to build leaner muscles by focusing on the posterior aspects of the upper extremity, core and lower extremity.”

To begin, sit on the floor with your hands by your sides and your legs fully extended. Point your toes toward the ceiling, lower your shoulder blades and squeeze your glutes to lift your butt off the floor for a reverse plank. When you reach the top, gradually lift one leg up and forward to hip height. Then, bend the knee back toward the shoulder on the same side. Complete three sets of 10 reps on each side.

Alexa Melardo

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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