So if you’ve made it to 50 years old, you realize your body has gone through a few changes along the way.
Can 4 exercises really make a difference?
YES they can!
Let’s face it, you can’t do what you did when you were 20, at least that is true for most of us.
I am 63 years old and have noticed a big difference in my exercise program from when I was 50.
“I may be compensated through the links in the post below, but the opinions are my own.”
Our bodies change, so we should change our workouts to get the most benefit in the safest manner.
What I want to give you today, are four basic exercises that will give you a full body workout with minimal equipment.
Let’s get started.
Squat
Squats are considered a compound movement that activate your legs, core, and back.
Compound means that you are using multiple muscle groups during the movement.
Bodyweight squats are not that tough unless you have back and knee problems, like a lot of us do.
You need to do what you can, to keep your body flexible and strong.
A lot of older folks fall and break a hip and that pretty much does them in for the rest of their lives.
Squatting will improve your balance, by kicking in the stabilization muscles in your knees and hips.
The squat will improve your posture also, by strengthening your core and lower back muscles.
To perform the squat, start with your feet facing forward about shoulder-width apart and your chest up straight.
As an added safety measure, you may want to put a chair or bench behind you.
While facing forward, squat down so that your thighs are parallel to the ground or where the chair is, but do not touch it.
Stand back up keeping your head up without letting your back round over.
If you need to grab onto a stabilizer bar or chair, feel free to do so.
As you get stronger you can release the bar and just keep your arms straight out in front of you.
It will give you a sense of balance while performing the movement.
You will want to keep strict form while performing the squat, otherwise you may injure your knees and back.
Also, have someone video you on your phone, so you can see what needs to be corrected.
You may want to have a personal trainer guide you through the movement.
As you get stronger, try to add weight or resistance.
It doesn’t have to be a lot.
Pushups
The Push-up is another compound movement which is one of my favorites.
It hits your chest, shoulders, triceps, abs, and legs… pretty much your whole body.
Start the push up movement, by getting down on all fours and placing your hands directly below your shoulders with your arms straight.
Extend your feet to the rear until you are up on your toes and pressure is on your hands.
You will want to keep your body straight during this exercise.
Keep your face towards the ground or you can look forward.
It is up to you.
Now, lower your body down until your chest touches the floor.
Press your body back up to the starting position with your arms extended.
That is one repetition.
Make sure you exhale when you push up and inhale when you lower your body to the ground.
Keep your core (abs) tight and back straight during the movement.
Bodyweight Row
The body weight row is a pulling exercise that engages your biceps,upper back, and shoulders. You should also feel it in your core.
You are using some of the same muscles that you do and it pulled up, but this is a little bit easier due to the angle.
This exercise you will probably need a piece of equipment.
Some people use chairs placed back to back with space in between, but this can be a little dangerous.
I use the Lebert Equalizer XL.
Lie on your back underneath the PARALLEL BARS.
Grab each bar with your hands facing each other and pull yourself up until your chest is level your hands.
Move yourself back to the starting position.
The easier way to do this is with your feet flat on the floor.
If you want to make it more difficult, stretch your legs out and rest on your heels.
Plank
Next up is the plank.
It’s a core exercise that strengthens your back and your abdominal muscles.
You’ll even feel it in your shoulders.
As we get older, our posture tends to suffer a little bit and the plank helps strengthen the muscles to keep your spine erect.
Your core muscles are vital in everyday activities, so the plank is very important in keeping everything tight.
Start out in the push-up position, then lower yourself down to resting your forearms on the floor.
Hold this position from 10 to 30 seconds.
Start out slow and work up to holding for a minute.
Conclusion
These 4 bodyweight exercises will give you a basic overall full body workout.
If you want to add weight or resistance, that’s always an option.
Think about doing this routine as a HIIT workout.
Here is a link to another article I wrote about HIIT.
Try to perform the movements as strict as possible.
You can modify the exercises to accommodate your current fitness level.
Don’t feel comfortable doing these?
Just check with a professional trainer for guidance.
He or she should be able to correct anything you are doing wrong or unsafe.
Have a good workout and keep moving forward.