After 30 years it is difficult lose weight, the problem increases at 50 because you have 20 percent less muscle mass, however, there are some easy exercises to do at home that can help you achieve this purpose. Here we share 3 exercises to lose weight and strengthen your muscles What you can do from home.
Why is it harder to lose weight after 50?
One of the main reasons why slim down It becomes difficult after 50 is that With aging the metabolism slows downso if you consume the same calories as when you were younger, it is more likely that the body will accumulate fat in certain parts, especially when foods are processed or high in fats and sugars.
The best exercise to reduce the abdomen after 50
He abdomen It is one of the parts of the body where the most fat accumulates and also one of the most difficult areas to tone, however, one of the most recommended exercises after 50 is the plank; With this exercise you will not only work the abdominal muscles, but also those that comprise the entire upper body.
The plank or plank, as it is also known, is an exercise that has different variants, however you should start with the conventional plank. You must place yourself on a mat with your body leaning on your extremities and support your weight for a certain amount of time.
If you have never exercised before, perform five repetitions supporting your weight for 15 seconds, rest and then continue with another 5 repetitions until completing 15. You must complete three sets of 15 repetitions. If you have experience you can increase the time to 30 seconds.
Experts recommend doing five repetitions of only 15 seconds each and resting between exercises as long as necessary to fully regain strength. If you have already played sports before and are in good shape, you can increase the duration of the exercise to 30 seconds.
The exercise to tone the glutes after 50
Although squats are the exercise par excellence for tone the glutes, you should give the glute bridge a try, you will only have to perform 20 repetitions of the exercise. To do this, place yourself on a mat face up and with your arms stretched out to the sides of your body, bend your knees, supporting your weight on the soles of your feet. Then raise your hips, squeezing your glutes and abs, and give a small bounce and then lower yourself.
The best exercise to get rid of arm rolls
If you want to end the famous “bat wings” Try working out with the reverse plank.
To do it you must lie down on the mat with your legs extended, and your hands slightly behind you with the fingertips pointing towards you. Press on your palms to lift your hips and torso and hold the position for 15 seconds. Repeat the exercise three times. If you don’t have enough arm strength, you can lean on your arms.
