Skip to main content

The #1 Floor Workout To Build Lean Muscle as You Age, Fitness Expert Says

Let's chat muscle. And no, we're not talking about how to get super bulked up, but rather why it's crucial to build up your lean muscle mass as you grow older. Let's face the facts: Aging comes with many new and exciting chapters, but also many unexpected changes and hurdles. As the years pass, you won't only spot grey hairs; there's also a lot going on inside your body that you should be aware of. We've put together the #1 floor workout to build lean muscle as you age, but before we walk you through it, here's how aging impacts your health.

According to the Mayo Clinic, a typical change that occurs in your cardiovascular system is that your arteries and blood vessels become stiff, making it more laborsome for your heart to pump blood. The muscles in your heart adapt to this change, but when performing physical activity, your heart rate won't increase like it did in your younger years. This heightens your chance of developing cardiovascular issues such as hypertension.

In addition, aging gives you the not-very-exciting gift of your bones decreasing in density and size, making them weaker. Your muscles aren't as strong and flexible as they once were. They lose their endurance, too. That's why it's necessary to follow just the right healthy habits, including getting your fill of vitamin D and calcium, along with making physical activity a regular part of your routine, according to the Mayo Clinic.

Muscle is a solid indicator of longevity that keeps you healthy and fit. If you're looking to maintain the best quality of life, then you need to perform strength training a minimum of three times a week. In addition to strengthening exercises, floor workouts are a stellar way to build lean muscle. Using the resistance from your body weight helps recruit muscle and improves stability.

Here's a sample floor workout to build lean muscle as you age. Perform three to four sets of the following movements.


Pike Pushup

pike pushups part of workout to build lean muscle as you age

Kick off your lean muscle-building workout with Pike Pushups. Get onto the floor and assume a standard pushup, keeping your palms flat and outside your shoulder span. Your feet should be together and your legs out straight.

Next, walk your feet up to your hands as you lift your glutes into the air. Press up through your palms, flexing your triceps and shoulders at the top of the motion. Then, return back to the starting position before performing another rep. Complete three to four sets of 10 reps.

RELATED: The Best Exercises To Regain Strength as You Age, Expert Says


Alternating Reverse Lunges

alternating reverse lunge workout to build lean muscle as you age

It's time to set up for Alternating Reverse Lunges. Take a long stride back with one of your legs. Firmly plant your heel, then lower yourself into a lunge until your back knee touches the floor. Get a solid hip flexor stretch at the bottom of the motion, then push up with your front leg to return to standing, flexing your quad and glute to finish. After you come up, perform the lunge on the other side, alternating back and forth until all reps are finished. Complete three to four sets of 10 reps for each leg.

RELATED: The 5 Best Plank Exercises To Lose 5 Inches of Belly Fat, Trainer Reveals


Single-Leg Glute Bridge

single-leg glute bridge

Next up, let's get into Single-Leg Glute Bridges. Begin by lying on your back and bending both knees. Pick up one leg, keeping it straight as you raise it into the air. Make sure your core stays tight as you drive through the heel of the leg that's on the ground. Flex your glute hard at the top of the motion for two quick seconds, then come back down. Complete three to four sets of 15 reps for each leg.


Floor Dips

trainer doing floor dips, demonstrating exercise to get rid of bat wings

Get ready for some Floor Dips. Set up by sitting on the floor with your arms behind you and both knees bent. Push yourself up by driving through your palms, extending your arms out as far as possible. Flex your triceps hard at the top of the motion, then come all the way down until you're seated before performing the next rep. Complete three to four sets of 15 to 20 reps.


Cross-Body Mountain Climber

mountain climber exercise to slim down a thick waistline

Kick off this final exercise—the Cross-Body Mountain Climber—in a classic pushup position with your feet fully extended and your shoulders lining up with your wrists. Keep your core tight as you take one knee and drive it up to the opposite elbow, flexing your obliques at the end. Bring your leg back to the pushup position before doing it again with the other leg. Alternate back and forth, maintaining tension in your abs the entire time. Complete three to four sets of 10 reps for each leg.

The post The #1 Floor Workout To Build Lean Muscle as You Age, Fitness Expert Says appeared first on Eat This Not That.

Eat This Not That

Popular posts from this blog

lose weight No-exercise No-diet – super fast weight loss drink

To day in this post i will share with you A MAGICAL SLIMMING DRINK TO BURN FAT FAST .This Natural Drink to help SUPER FAST WEIGHT LOSS & also help to NO-EXERCISE NO-DIET WEIGHT LOSS FAST.

When Should I Take Creatine?

Creatine is probably the most well-researched supplement on the market today. Numerous studies have found positive adaptations in strength, power and muscle mass thanks to creatine supplementation—especially when it's combined with resistance training. Although the benefits of creatine are well-known to lifters, the best time to take it isn't common knowledge. Which leads us to some important questions:     Does an optimal time for consuming creatine exist?     If it does, should you take it before or after your workout? According to a new study published in the Journal of Exercise and Nutrition, the timing of creatine ingestion does indeed play a role in getting bigger and stronger. Creatine supplementation before resistance training increases muscular strength and lean muscle mass. Interestingly, taking creatine immediately after lifting weights results in greater muscle growth than taking it immediately before. However, in terms of strength gains, no difference betw

Best Smoothie Habits for Weight Loss, According to Dietitians

When it comes to trying to lose weight , most of us are rather poor math students. We mess up the addition and subtraction all the time. We'll try to subtract calories by skipping meals only to become ravenous later on and undercalculate how much food we've eaten to satisfy that gnawing hunger . That's where smoothies can shine as effective weight-loss tools. Research has found that meal replacement shakes, such as protein and fruit/vegetable smoothies, can help people reduce overall daily calorie consumption if used regularly in place of calorie-dense meals and snacks. Getting into the smoothie habit works for weight loss if you follow the right approach. We asked dietitians for the best strategies for getting the most benefit from your smoothie habit . After you read through these tips, try out our recipes for the 25 Best-Ever Weight Loss Smoothies . 1 Make weight loss your 'why' Don't assume a new smoothie recipe is right for you simply because i