Question: I’m about to celebrate my 40th birthday and I have to be honest with you—when I look in the mirror I cannot believe what has happened to my body! My derriere is droopy, the back of my arms jiggles when I wave and after having 2 children, my stomach is saggy and “poochie”. I’m so bummed out! Is there anything I can do?
Answer: Well, we all inevitably age and with aging often comes unfavorable changes to our bodies. You might subtly start to notice that you can’t get away with eating treats and blowing off the gym like you did in your younger years. You may also look at your bottom in the mirror and notice that it isn’t as perky as it was when you were a twenty-something. With aging comes the slowing down of the metabolism and the slow and gradual decrease in muscle mass. Horrible, horrible news…I know. But the great news is that there is something that you can do to combat this side effect of aging. By strength training and eating a healthy diet loaded with lean protein, complex carbs and healthy fats, you can build and preserve muscle mass! I suggest we rebel against the hands of time and arm ourselves with sleek and sexy muscle to win the war against gravity! With my specific anti-aging moves, you can work on strengthening your weak areas for a body that will make you look and feel years younger!! By incorporating these exercises into your current routine, you can get the youthful figure you have always wanted and have something to really celebrate the next time you blow out your b-day candles!
(perform 3 sets of each of the following exercises)
Butt lifting moves (for a bottom that has fallen and can’t get up…)
1) Bench Step-Ups
Grab a dumbbell in each hand and place one foot in front of you on a flat bench. Step up onto the front leg, squeezing your glutes as you come up. Slowly lower back to starting position. Repeat this movement for 15 reps, then switch and perform 15 reps on the other leg.
(Variation: raise your back leg into an arabesque position at the top of the movement for an added challenge)
2) Bulgarian Split Squat
Grab a dumbbell in each hand and stand in front of a flat bench. Place one foot behind you on the bench and lower your body weight into a lunge position. Squeeze your glutes as you come back to starting position. Repeat for 15 reps then switch and perform 15 reps on the other leg.
3) Tush Push
Set up two benches a few feet apart from each other. Place your feet on one bench and your upper back on the other so you are in a bridge position. Lower your bottom down between the two benches and squeeze your ‘tush’ as you ‘push’ your weight up into a high bridge. Lower back to the starting position and repeat for 15 reps.
(Variation: place a weighted plate on your hips for extra resistance and a greater challenge)
Lower abdominal moves (for a poochie belly)
1) Knee tuck on stability ball (not shown)
Assume a push-up position with your shins resting on a stability ball. Tuck your knees into your chest, holding your abdominals tight, rolling the ball in towards your hands. Return to the starting position and repeat for 15 reps. Remember to keep your back straight when in the push-up position so to avoid putting strain on your lower back.
2) Heels to the ceiling
Lie flat on a flat bench and raise your knees perpendicular to the ceiling. Carefully place a small dumbbell between your feet and grasp the bench behind your head with your hands. Slowly press your feet up to the ceiling, raising your bottom and hips off the bench. Be sure to keep your legs completely straight and your abdominals tight. Return to the starting position and repeat for 15 reps.
3) Planks with knee tucks
Assume a push-up position with your hands on a flat bench. Hold your abdominals tight and slowly tuck one knee into your chest, crossing across your body to the opposite side (imagine you are trying to touch your right elbow with your left knee). Hold your abdominals tight while performing this ‘tuck’. Return to the starting position and repeat the movement with the other knee. Continue alternating side to side to complete 15 reps.
Tricep toning moves (for “bye bye Betty” arms)
1) Overhead rope presses
Grab the rope attachment on the cable machine with both hands. Step a few feet away from the weight stack and face in the opposite direction. Stagger your feet in a lunge position. Lower the rope behind your head and press up, making a straight line with your body from your hands down to your feet. Squeeze your triceps as you do this. Lower the weight back behind your head and repeat to complete 15 reps.
2) Bench dips
Set up two flat benches a few feet apart. Place your feet on one bench, and your hands under your bottom on the other bench. Lower your weight down to the floor, bending your arms to a 90 degree angle. Push your body weight back up to the starting position. Squeeze the back of your arms as you do this. Repeat for 15 reps.
3) Incline skull crushers
Lie on an incline bench, holding a barbell. Press the bar straight above your chest and begin the movement by lowering the bar toward your face so that your arms bend into a 90 degree angle. Press the weight back to the starting position and repeat for 15 reps.
By incorporating these moves into your current training program, you can tone and tighten those saggy areas for the youthful body of your dreams. But remember, you must also perform cardiovascular exercise a minimum of 30 minutes, 3-4 times a week and take in a clean diet and awesome supplements. I personally love the fat-incinerating combo of 1st Phorm 1-Db° and Thyro-Drive to accelerate my results in the gym! I would highly recommend it in conjunction with all you other efforts…it will make a difference you can see and feel!! Good luck!
Summer is just around the corner... That means temptations of sweet, sticky, sugary treats are right the corner as well!
Instead of being tempted by the ice cream truck this summer, make your own healthy, delicious, protein-packed froyo. All the taste you love, easy to fit into your macros for the day, and [...]
Who wants some absolutely delicious BCAA Popsicles?
Well, Emily Frisella does it again with these delicious treats, just in time for summer ... and aside from the ridiculously good flavor, there are less than 36 calories per popsicle! 😱 [...]
Do you have back fat that you’d just love to get rid of?
Do you find yourself asking the internet how to get rid of back fat?
In this article, we’ll share the steps you need to take in order to get rid of back fat, as well as lose weight overall. So let's jump in because when it comes down to it we […]