3 simple exercises to lose weight after 50
After 30 years it’s difficult lose weight, the problem increases at age 50 because you have 20 percent less muscle mass, but there are some simple exercises you can do at home that can help you achieve this goal. Here we share 3 exercises for losing weight and strengthening muscles Things to do at home.
Why is it harder to lose weight after 50?
One of the main reasons why lose weight It gets hard after 50, that’s what Metabolism slows down with ageso if you’re consuming the same calories as you were when you were younger, it’s more likely that fat will accumulate in certain parts of your body, especially when foods are processed or high in fats and sugars.
The best exercise to reduce belly fat after 50
He abdomen It’s one of the areas of the body where the most fat accumulates and is also one of the hardest areas to tone, but one of the most recommended exercises after age 50 is the plank; With this exercise you will work not only your abdominal muscles, but also the muscles of your entire upper body.
The plank, or plank as it is also called, is an exercise that has different variations, but you should start with a regular plank. You must lie down on a mat, resting your body on your limbs, and support your weight for a certain amount of time.
If you’ve never worked out before, perform five reps while supporting your weight for 15 seconds, rest, and then continue for another 5 reps until you’ve completed 15. You should complete three sets of 15 reps. If you are more experienced, you can increase the time to 30 seconds.
Experts recommend doing five repetitions of 15 seconds each and resting between exercises as long as necessary to fully recover. If you have exercised before and are in good shape, you can increase the duration of the exercise to 30 seconds.
Exercise to tone the buttocks after 50 years
Although squats are an excellent exercise for… tone your buttocks, you should try the glute bridge, you will only need to complete 20 repetitions of the exercise. To do this, lie face up on the mat and, with your arms extended to the sides, bend your knees, transferring your body weight to the soles of your feet. Then lift your hips, squeezing your glutes and abs, jump up slightly, and then lower down.
The best exercise to get rid of arm rolls
If you want to put an end to the famous “bat wings” Try practicing with a reverse plank.
To do this, you need to lie on the mat with your legs extended and your hands slightly behind you with your fingertips facing you. Press into your palms to lift your hips and torso and hold this position for 15 seconds. Repeat the exercise three times. If you lack arm strength, you can use your hands to support yourself.