8 Essential Toning Moves For Women Over 40
The original article can be found in Platinum Chiropractic.
Undoubtedly, losing weight after 40 is not as hard as you think. Although strength training is key, research shows that how you train can make a difference between so-so results and a metabolism that stays in high gear, burning fat and showing off lean muscle. This chiefly targets a specific type of muscle fibre called type II, or fast-twitch, responsible for bursts of speed and power. Accordingly, as the name implies, this type of muscle is faster and denser, a combo that may yield quicker results.
However, these essential fibres are the first to go as you age (even if you’re active) because most workouts don’t target them. Accordingly, if you don’t use them, you lose them. However, there’s an easy antidote: speed.
Furthermore, research from Salisbury University in Maryland found that lifting weights faster recruits more muscle and increases calorie burn by about 32%. That’s 72 extra calories per workout — which is basically, the amount you’d burn walking a mile! Certainly, the best part is that you may feel stronger after just one workout.
Additionally, combine the moves below with your regular cardio routine and healthy eating plan—and get ready to firm up your toughest trouble zones for good.
What You’ll Need
One 6-foot flat exercise band (or two shorter ones tied together), medium resistance.
3 Days a Week
Perform three sets of 8 reps of each exercise in the order listed, resting 30 seconds between sets, then repeat the entire routine one more time.
1. Slingshot Squat
Firms Butt and Legs
Firstly, stand on a band with feet shoulder-width apart. Hold ends at shoulder height, palms forward. Bend hips and knees and sit back, keeping knees behind toes. This is the start position. Quickly (1 count) stand up, then slowly (3 counts) lower.
2. Crunch & Press
Firms Triceps and Abs
Loop band around a sturdy object near the ground. Lie with a band behind you, knees bent, feet flat. Hold each end of the band and bend your arms so elbows point up with hands above shoulders. Quickly curl head and shoulders off the ground, then rapidly extend arms straight out from shoulders. Slowly return to the start position.
3. Triangle Press
Firms Shoulders
Place the right foot on the center of band, holding ends in each hand. Step left foot about 3 feet to the left, turn the foot out, and bend your knee into a side lunge, keeping the right leg straight. Rest the left forearm on the left thigh, and bend the right arm so the hand is by the right shoulder. Quickly press the right arm overhead on a diagonal. Slowly lower. Complete a full set, then switch sides.
4. Half Curl
Firms Biceps
Stand on a band with feet a few inches apart. Hold ends with arms bent 90 degrees, elbows at sides, palms up (A). Quickly bend elbows, raising hands toward shoulders (B). Slowly lower to start.
5. Bench Press
Firms Chest
Loop the band underneath a bench or aerobic step and grasp one end of the band in each hand. Lie back with knees bent, feet flat, and hands by chest, elbows pointing slightly down and out. Quickly straighten arms toward the sky without locking elbows. Slowly lower.
6. Seated Row
Firms Back
Sit with knees bent slightly and feet flexed, heels resting on the ground. Loop band around feet and grasp an end in each hand. Keeping back straight, quickly bend your arms and pull your hands toward the rib cage, elbows pointing behind you. Slowly extend arms.
7. Leg Press
Firms Butt and Thighs
Lie on your back with your legs bent toward your chest. Loop band around the bottom of left foot, with sole facing up, and grasp ends of the band. Quickly straighten left leg without locking knee. Slowly return to the start position. Complete a full set, then switch legs.
8. Lat Pull-Down
Firms Back
Lastly, loop band overhead. (to attach to a door, put a knot in the center of the band, drape the knot over the door so loose ends are on side by you, close the door, and check that the band is secure.) Kneel facing band; arms extended overhead, hands wider than shoulder-width apart. Quickly pull hands down, squeezing shoulder blades together until hands are around chest height. Slowly release.
With this in mind, it should only take 15 minutes, and you will notice a difference in 2 weeks.