Most exercises and cardio sessions, are for burning calories and don’t place importance on building muscles. Body firming exercises are those that strengthen and firm.
To create a firmer muscle, you have to place a demand on it that it is not used to. That’s why using 2-3 pound dumbbells is useless. Anyone at any age can lift 2 lbs if done the right way. There is no “strain” on the muscle, so there is no benefit.
I train my parents that are 82 and 83 years young. They lift 10, and 15-pound weights, and use 36 and 42-pound kettlebells for other lifts. They have gotten stronger, more balanced and feel great. These body firming exercises also create balance.
When you do body firming exercises you use all of the planes of motion. Forward, backward, squatting, pressing and pulling. You engage the entire body at once and create firmer muscles. This pulls in the core and belly and firms the buns. It also creates a longer and leaner look and better posture.
By mindfully lifting weights during strength training, you don’t just keep doing a lot of reps. What you do is lift slowly and in a controlled manner. In this type of exercise session, you may do a workout that looks like this:
- 6 squats onto a bench holding a 10-pound weight. This works your posture, your hips, glutes, and legs.
- 12 step ups onto a step or plate, holding a 15-pound weight on one side. This engages your balance, glutes, and legs.
- 6 Slow bent over rows onto a bench that works your back and core.
- 12 Alternating single arm bench presses. This works core for balance while engaging your chest and the front of your shoulders.
This is just a small example of exercises that will firm the body. When each set becomes easy after the small amount of reps, you add weight. If you are using a 5 pound dumbbell, move up to an 8 pound one. If you are using a 10 pound dumbbell, move up to a 15 pound one…and so on.
For a great plan with follow along workout videos that can be done at home with your bodyweight and a set of dumbells in 7 minutes….CLICK ON 7 MINUTE AGELESS BODY SECRET.
Your firm and youthful body is waiting!
Coach Dawn
P.s. For more tips on aging with strength, and how to eat for energy, enter your email above and get access to my FREE REPORT!