After age 40, the body begins to gradually lose lean muscle mass, making it more difficult to maintain strength and figure. Taking out strength exercises combined with a reasonable diet will help build and develop muscle, while supporting overall health in middle age.
Push-ups
Start in a high plank position with your hands under your shoulders and your torso straight. Bend your elbows and lower your chest to the floor. Keep your torso straight as you lower it. Push up, stretch your arms.
Squat with body weight
Stand up straight with your feet shoulder-width apart on the floor. Stretch your arms outwards or place your hands on your hips. Bend your knees and hips to lower yourself into a squat position.
Lower your body until your thighs are parallel to the floor. Press down your heels to stand up.
Together
Stand up straight, with your feet parallel to each other, hip-width apart. Step your leg forward. Bring your hands to your hips.
Tighten your core as you bend your knees, lowering them to form a 90-degree curve at both your legs. Keep your upper body straight. Press on your front heel to stand up.
Inhale a sugarcane
Stand up straight and hold a single bar, arms shoulder-width apart. Adhere to the bar with your arms completely stretched out.
Pull your chest up toward the bar by lowering your elbows back. Slowly lower yourself back to the starting position.
