A fitness trainer shares the 5 exercises she does every day to “look and feel younger”

We can’t go back as we age, but we can adapt our workouts to improve our quality of life and our ability to do daily activities.

The secret? Strength training.

Strength training keeps our muscles and joints healthy and flexible, which becomes increasingly important as we age, as we lose muscle mass and develop stiffer joints as we age.

As a fitness trainer, I do five key strength training exercises every day to look and feel younger. If you don’t want to do them daily, I recommend doing these moves at least twice a week:

1. Buttock Bridge

What it targets: Glutes, core and hamstrings

Working your glutes can help reduce lower back pain and is especially recommended for those with desk jobs.

Photo: Stephanie Mellinger | health day

Targeting these major muscle groups with a glute bridge can help reduce lower back pain and improve mobility.

How to do a gluteal bridge:

  1. Lie down on your back. Plant your feet flat on the floor, knees bent, arms straight at your sides, and hands flat on the floor. Your heels should almost touch your fingertips.
  2. Activate your core and push your lower back toward the floor to align your pelvis.
  3. Push your heels into the floor as you lift your hips and lift off the floor.
  4. Slowly lower toward the floor one vertebra at a time, starting at the top of your spine and working your way down.
  5. Do three sets of 10 reps.

2. Quadruped inverted flight

What it targets: Upper back, shoulders and core

The Quadruped Reverse Fly can help you achieve better posture.

Photo: Stephanie Mellinger | health day

Notice if your shoulders are rounded forward when you’re at your computer, on your phone, reading a book, or driving. If they are, you’re not alone; this is a problem for many people, and it can lead to neck pain.

Strengthening your upper back with a move like the Quadruped Reverse Fly can help reduce neck pain or prevent it from occurring. It can also help you improve your posture over time.

How to do a Quadruped Reverse Fly:

  1. Get into a quadruped position (on your hands and knees). Your hands should be directly under your shoulders and your knees directly under your hips.
  2. Pull your belly button toward your spine to ensure you have a neutral spine.
  3. Keep your right arm straight as you lift it out to the side until it becomes parallel to the floor.
  4. Slowly lower your arm to the floor. Repeat on the other side.
  5. For more intensity, do this move with one to five pound dumbbells.
  6. Do three sets of eight to 10 reps on each side.

3.Superman

What it targets: Glutes, back of shoulders, arms, core, lower back and legs

Superman.

Photo: Stephanie Mellinger

This exercise strengthens your entire posterior chain, which is made up of all the muscles in the back part of the body.

Photo: Stephanie Mellinger | health day

The Superman is a very simple bodyweight move that combines the benefits of the Glute Bridge and the Quadruped Reverse Fly. This exercise strengthens your entire posterior chain, which is made up of all the muscles in the back part of the body.

Working these muscles has been shown to reduce chronic pain, especially in the lower back.

How to make a Superman:

  1. Lie on your stomach with your arms raised in a “Y” shape. To modify, create a “W” shape with your arms instead by bending your elbows.
  2. Simultaneously raise your arms and thighs a few inches off the floor.
  3. Hold for three seconds, lower and repeat.
  4. Do three sets of 10 reps.

4. Dead insect

Dead bug exercises work the 360 ​​degrees of your core.

Photo: Stephanie Mellinger | health day

A strong core can help improve stability, reduce pain, and improve overall function. I love how this exercise isolates your core while improving cognitive function with the coordination needed to perform this move.

How to make a Dead Bug:

  1. Lie on your back with your arms raised to the ceiling.
  2. Keep your hips, knees, and ankles bent at a 90 degree angle. Press your lower back against the floor.
  3. Place your right hand on your left knee. Simultaneously raise your left arm above your head and straighten your right leg.
  4. Return to the starting position.
  5. Switch sides by placing your left hand on your right knee and simultaneously raising your right arm above your head and straightening your left leg.
  6. Do three sets of eight to 10 reps on each side.

5. The Plank

What it targets: Core, arms, shoulders, quads, abs and glutes

Your hold time will slowly increase as your muscles get stronger.

Photo: Stephanie Mellinger | health day

Plank.

Photo: Stephanie Mellinger

I love the plank because it really is a total body exercise. It strengthens your arms and shoulders as they keep you upright, your quads and glutes as you keep your legs straight, and your abs as you keep your back in a neutral position.

How to make a plank:

  1. With your body facing the floor, support your body on your toes (or knees to modify) and your forearms.
  2. Make sure your elbows are under your shoulders and act like you’re pushing your body away from the floor to activate your shoulders.
  3. Keep your body in a straight line from head to toes (or knees).
  4. Do three sets of 30-second planks. Slowly increase the hold time as you get stronger.

Stephanie Mellinger is a certified personal trainer, corrective exercise specialist and nutritionist. She is also the founder of fitness company Omnia Fit and a writer for health day. Follow her on Instagram @omnia_fit_.

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