Slimming down and getting your body into shape after 40 is possible!
as"the undisputed 'king' of all exercises." Learning how to ace squats can help you address many issues pertaining to your knees, ankles, hips, and spine."If you could do only one exercise to stay healthy, this is it," Joseph adds."I encourage my patients to do three sets of 10, going as deep as their body allows, and without pain. As you continue to practice, you'll notice your range of motion will increase.
To set up for squats, plant your feet shoulder-width apart. Extend your arms out in front of you, keep them at your sides, or place your hands on your hips. Next, bend your knees, and press your hips back as if you're sitting back on a chair. Lower into a squat until your thighs form a parallel position with the ground or lower. Then, press through your feet to rise back to standing.
To set up, lie down flat on your back with your hips and knees bent. Your feet should be flat on the ground."Then, contract the muscle below your belly button ," Joseph instructs."While keeping it tight, breathe in and out five times through your nose." Complete three sets of 10 reps in total. When you're ready to take things to the next level, you can incorporate weights or raise your knees.
Start in a high plank with your hands under your shoulders and your body forming a straight line from your head to your feet. You should rise up to the balls of your feet. Then, bend your elbows to lower your chest toward the ground. Press yourself back up to a high plank without allowing your lower back to cave in. Perform three sets of 10 reps.Next up on Joseph's top exercises for a lean body after 40 is the pull-up.
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